Side lunge

Legsintermediaterepsno equipment

From standing, one foot takes a wide step out to the side and the hips sit back and down over that bent leg while the other leg stays straight with its foot planted; then push off to bring the feet back together.

How to do it

1. Stand with feet together or hip width, toes pointing forward, hands joined palms together in front of the chest (prayer position), elbows down and out.
2. The left foot stays planted flat; take a wide step to the right with the right foot (about twice shoulder width), landing flat with toes forward or slightly out.
3. Push the hips back and down over the right foot, bending the right knee to about 90 degrees (knee over the right foot); the left leg stays straight, left foot flat; torso leans forward about 30-40 degrees with a flat back.
4. Push off the right foot to bring it back beside the left. Repeat to the left side (right foot stays planted, left leg bends).

Muscles worked

femorali, polpacci, quadricipiti, glutei, adduttori