Legs
Side Lunge & Twist
A side lunge with a turn of your upper body at the bottom. It works your legs side to side and adds a twist for your core.
- Works
- Glutes, quads, adductors, obliques
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet together and your hands clasped at your chest.
- 2Take a big step out to the side. Bend that knee and sit your hips back, keeping your other leg straight and both feet pointing forward.
- 3At the bottom, turn your chest and arms toward your bent knee.
- 4Turn back to the middle, then push off the bent leg to step back to standing. Finish your reps, then switch sides.
Cues
- Sit back into your hip, like you're reaching for a chair.
- Turn from your ribs, chest up.
- Keep your bent knee over your toes.
Common mistakes
- Knee caving in. Push your bent knee out so it stays over your middle toes.
- Heel lifting off the floor. Sit your hips back more so your whole foot stays flat on the bent leg.
- Swinging into the twist. Turn slowly with your chest up. It's a controlled turn, not a throw.
Easier
Take a smaller step and bend less, or leave out the twist until the side lunge feels steady.
Harder
Sink lower and hold the bottom for 2 seconds as you turn, or hold one dumbbell at your chest.
Try it: 3 sets of 10 to 15 reps per side, or 30 seconds on and 30 off per side.
What do side lunges work?
Your glutes, quads and inner thighs. They also move your legs side to side, which squats and regular lunges don't. Adding the twist brings in the sides of your waist.
