Muscles Used in a Side Lunge

The side lunge is a great exercise that works several major muscle groups in your lower body. Using a barbell, dumbbells or just your own body weight, you can use the side lunge to target your glutes, quadriceps and adductor muscles.

The side lunge is a compound exercise in which you place your weight over one bent leg. The muscles involved must contract to gain and hold this position, making it an excellent way to build strength in your backside and thighs. Begin by standing with your feet shoulder-width apart, your back straight and your head facing forward. Your body weight should rest on your heels rather than your toes or the balls of your feet. Brace your abdominals to stabilize your spine and maintain an upright posture throughout the duration of this exercise. Slowly step to your left, keeping most of your weight on your right foot. Once your left foot is firmly planted on the floor, bend your left knee and lower your weight over your left foot. Continue to bend your knee until your left shin is vertical to the ground. Keep your right leg straight and your right heel planted on the floor. Hold this position briefly, then push off your left foot to return to your original position. Repeat as necessary, with an equal number of repetitions for your right leg.

The gluteus maximus is the largest of your gluteal muscles, or "glutes," and forms the shape of your buttocks. The glutes are responsible for stabilizing your torso and maintaining proper posture, as well as playing a role in physical activities such as walking, running, lifting and jumping. When you perform a side lunge, your glutes contract as you lower into the lunge and allow hip extension as you rise. The wider your step, the more weight is placed on your glutes.

Your quadriceps are the large muscles that run down the front of your thigh from your knee to your pelvis. These muscles are responsible for knee extension and hip flexion, and are important in physical activities such as walking, running, kicking and jumping. When you perform a side lunge, your quads control the depth and speed of movement as you lower into the lunge, then contract to straighten your knee as you rise.

Your adductors and hip flexors are muscles that run down the inner and outer sides of your thigh. These muscles allow you to move your thigh diagonally, up and down or laterally. When you perform a side lunge, your adductors allow you to position your thigh at an angle as you lower into the lunge, then contract as you rise to help you stand up.