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Upper Legs · Body Weight
Side Lunges Bodyweight
Side Lunges Bodyweight is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Side Lunges Bodyweight
- Stand upright with your feet hip-width apart and your hands clasped in front of you for balance.
- Take a big step to the right with your right foot, lowering your body into a lunge position. Your right knee should be bent and your left leg should remain straight.
- Push through your right heel to return to the starting position.
- Repeat on the other side by stepping out to the left with your left foot, lowering into a lunge, and then returning to the starting position.
Form tips
- Ensure your knee does not extend past your toes in the lunge position to protect your knee joint.
- Maintain a straight back and avoid leaning forward excessively during the lunge.
- Breathe steadily, inhaling as you step out and lower into the lunge, and exhaling as you push back to the starting position.
Side Lunges Bodyweight alternatives
More quads exercises
Side Lunges Bodyweight FAQ
What muscles does Side Lunges Bodyweight work?
Side Lunges Bodyweight mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Side Lunges Bodyweight?
None. Side Lunges Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Side Lunges Bodyweight should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Side Lunges Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Side Lunges Bodyweight burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Side Lunges Bodyweight?
Other exercises for the quads include Barbell Lunges, Barbell Rear Lunges, Barbell Lateral Lunges and Barbell Lunges on the Spot.
For developers
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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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