Side Lunge

1. Stand tall with your feet together and hands clasped at your chest for balance.
2. Take a wide step to one side, keeping your toes pointed forward.
3. Bend the knee of the stepping leg and push your hips back as you lower into the lunge.
4. Keep your other leg straight, feeling a stretch through the inner thigh.
5. Push through the heel of the bent leg to return to standing.
6. Bring your feet back together before stepping out to the other side.
7. Alternate sides for the full set, keeping your chest up throughout.

Common Mistakes

• Letting the bent knee cave inward: This shifts stress to the inside of the knee joint. Keep the knee tracking over your toes as you lower.
• Rounding forward at the hips: Hinging too far forward turns the exercise into something closer to a stiff-leg deadlift. Keep your torso upright and chest lifted.
• Not sitting back far enough: A shallow lunge shortchanges the quad and glute of the working leg. Push your hips back and down until you feel real tension.
• Rushing between sides: Moving too fast sacrifices balance and the stretch on the straight leg. Pause briefly at the bottom before pushing back to center.