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Side-to-Side Lunges - What it Works
Focus: Lowerbody
Type: Strength
Difficulty: level 3 of 5

Take a wide stance and sink down over one leg, bending that knee deep while the other leg extends straight out to the side, heel on the floor. Keeping your hips low, shift your weight across to the other side so the bent leg straightens and the straight leg bends. Flow back and forth without standing up in between. Staying low is the entire contract - every inch you rise between sides is work your legs quietly got out of.

Works: quads, glutes, inner thighs, hamstrings

Breathing: Exhale as you shift across, inhale as you settle over the new side.

Common Mistakes: Bobbing up to standing between sides, letting the bent knee collapse inward, and lifting the heel of the working foot off the floor.

Make Easier: Come up to standing between sides with Side Lunges (Tap Side Lunges), reduce the depth, or rest your hands on your bent thigh for support.

Make Harder: Slow each crossing to a 3-count and add a pulse at the bottom of every side, or move on to Jumping Lunges to add explosive power.

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