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Upper Legs · Body Weight
Plyo Side Lunge Stretch
Plyo Side Lunge Stretch is a beginner isolation flexibility exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Quadriceps · Rectus Femoris
- Glutes · gluteus maximus, gluteus mideus
- Adductors · Adductor Magnus, Adductor Longus, Adductor Brevis
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Plyo Side Lunge Stretch
- Stand upright with your feet wider than shoulder-width apart and both arms extended straight out to your sides.
- Bend your right knee and lower into a side lunge while simultaneously rotating your torso to the right and bringing your left hand to touch your right leg. Keeping your left leg straight.
- Push off your right foot to return to the starting wide stance position, straightening your right leg and rotating your torso back to the center.
- Repeat the movement on the left side, bending your left knee into a side lunge and rotating your torso to bring your right hand to touch your left leg. Alternate sides for the desired number of repetitions.
Form tips
- Ensure your bent knee stays aligned with your toes to avoid strain on your knee joint.
- Move with control to maximize muscle engagement and prevent injury.
- Focus on steady breathing, exhaling as you lower into the lunge and inhaling as you return to the starting position.
Plyo Side Lunge Stretch alternatives
More quads exercises
Plyo Side Lunge Stretch FAQ
What muscles does Plyo Side Lunge Stretch work?
Plyo Side Lunge Stretch mainly works the quads in the upper legs (Rectus Femoris, gluteus maximus, gluteus mideus and Adductor Magnus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Plyo Side Lunge Stretch?
None. Plyo Side Lunge Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Plyo Side Lunge Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plyo Side Lunge Stretch good for beginners?
Yes. Plyo Side Lunge Stretch is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Plyo Side Lunge Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Plyo Side Lunge Stretch?
Other exercises for the quads include Exercise Ball Seated Quad Stretch, Dumbbell Side Lunge Alternating, Dumbbell Side Lunge Single Leg and Foam Roller Lateral Quads.
For developers
Use Plyo Side Lunge Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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