3 Benefits Of The Side Lunge

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Get Your Bamboo Legs Here!

By Dr Khong Lamvichit on February 9, 2019 2 mins

Every now and then I will catch someone looking at their tush in the mirror.  I wonder if they're simply  admiring, hoping, or thinking their bum will grow in very the short period of time until they have to leave for their respective destination.  No my friends my hips are not the spectacles you're thinking of, but I have a hunch you caught random close friends in this spotful act.  As a reputable lyricist once told me, "No Shame In This Game."  Instead of the full blown adoration of your bottom base, I figured I would give you the exercise and benefits with improving your posterior stump.

Your gluteal muscles are the main feature of your backside asset.  The larger primary posterior hip muscles consist of gluteus maximus, medius, and minimus.  They include other secondary muscles like the piriformis, obturator internus, superior/inferior gemelli, and the quadratus femoris and this is just the backside of the hips.  So today let's simplify the hip muscles being addressed as Posterior thigh/Hamstrings, Anterior Thigh/Quads, Inner Thigh/Adductors, and finally the Outer Thigh/Abductors.  Ahh I feel better now.

One fun exercise that would likely work all these muscle groups is the side lunge.  If you haven't heard of a side lunge well you're in luck.  Here's a quick run through.

The side lunge works primary muscles groups such as the posterior, anterior, and inner thighs with secondary muscles such as hamstrings.  The best part is you don't need any equipment, unless you're looking to do weighted horse walks with a barbell on your shoulders, than you're find with some old fashion body weight.

The first benefit of side lunges are performing lateral movements that becomes neglected since society normally sees traditional squats with forward or backwards lunges. 

The second benefit of side lunges are strengthening the inner and outer thighs which will help prevent genu valgum or genu varus injuries that come with linear plane movements such as running.

The third benefit of side lunges are co-contraction of the anterior and posterior thigh which strengthen knees to prevent instability.

As an added bonus, your gluteal muscles will and should be doing most of the work which builds upon the lateral and rotational fibers of your glutes.  Don't worry, your glutes will thank you.

All this and more from one simple exercise movement.  Be sure to keep up with proper form and breathing patterns while keeping your knees in the same direction as your feet.  This will begin your path for the everlasting Bamboo Legs.

Side Lunge Instructions:

1. Stand straight with feet shoulder-width apart.
2. Step out to the side and transfer your weight to that leg.
3. Use your lead foot to push you back to the starting point.
4. Repeat and then switch sides.

Sets and Reps:
Perform 1 set x 10-15 reps then add to the number of sets and reps over time until you're able to perform 3 sets of 15-30 reps.  Add a set of dumbbells to challenge yourself.

Keep moving!

Dr Khong Lamvichit

For a number of years, Dr. Khong Lamvichit has been establishing himself as a leading movement doctor in physical therapy, writer, presenter, sports injury doctor and Chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc.  at River North in Chicago, IL.  See his bio...