A side-step lunge that sinks into one hip while the other leg stays straight. Trains the quads, glutes and adductors in the frontal plane.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand tall with feet together, hands clasped at your chest or holding a light weight goblet-style.
Take a wide step to one side, toes pointing forward.
Push your hips back and bend the stepping knee while keeping the other leg straight.
Lower until your bent-leg thigh is near parallel or as far as comfortable with both feet flat.
Push off the bent leg to return to the start.
Alternate sides or complete all reps on one side.
Breathing: Inhale as you step and lower, exhale as you push back.
Sit into the hip
Trailing leg long
Both feet flat
Bent knee caving inward
Rounding the back to reach depth
Heel of the working leg lifting
Keep the step width within what your adductors comfortably allow.