Side lunges, also known as lateral lunges, are a unilateral exercise that works in the frontal plane, meaning you are stepping to the side instead of forward or backward. They are a great exercise to add to your leg-day routine as they work practically every muscle within your legs, primarily targeting those on the inner and outer sides of the limbs. Here are the muscles that side lunges work:
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Quadriceps: The quadriceps are the muscles on the front of your thigh and are the primary muscles worked during side lunges.
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Hamstrings: The hamstrings are the muscles on the back of your thigh and are also worked during side lunges.
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Glutes: The glutes, or the muscles in your buttocks, are worked during side lunges and are especially targeted when you add weight or resistance to the exercise.
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Adductors: The adductors are the muscles on the inner side of your thigh and are worked during side lunges. Neglecting to train these muscles can lead to improper movement and pain in the future, as these muscles are pivotal in helping to keep your body stable when walking or standing on one leg.
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Abductors: The abductors are the muscles on the outer side of your thigh and are also worked during side lunges.
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Core muscles: Side lunges engage your core muscles, including the transverse abdominis, multifidus, and obliques, to help stabilize your body during the movement.
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Foot and ankle muscles: Your foot and ankle muscles work hard to absorb and redirect the force as you move through the exercise.
In summary, side lunges work the quadriceps, hamstrings, glutes, adductors, abductors, core muscles, foot, and ankle muscles. They are a great exercise to add to your leg-day routine to target the muscles on the inner and outer sides of your limbs and improve your hip stability and mobility.
