Side Lunge Strengthening Progression - How to Safely Build Up to Side Lunges

🙋‍♀️ Side lunges always a KILLER on your knees, hips and low back? Maybe even your inner thigh/groin muscles?

Yep. If you go straight into trying side lunges without following a proper strengthening progression FIRST, you’re setting yourself up for a painful disaster.

This is exactly how I guide my clients to doing strong and safe side lunges:

✅ Master the basic squat first. This is the fundamental position and uses essentially the same muscle groups as a side lunge. (Build up to doing 3 sets of 10 without any issues before moving on.)

✅ Then, plant your feet wider and do SIDE SPLIT SQUATS. Keeping your feet planted eliminates the “moment-of-impact” that can sometimes go a little haywire if you don’t have strong hips and thighs yet. (Build up to 3 x 10 per side without any pain or issues.)

✅ Then if that feels strong and stable, try a shallow side lunge by stepping out to the side and sinking into that one-legged squat. (Start with just 3-5 reps per side, then build up to 3 x 10 per side.)

Sound good?

🙋‍♀️ Now, tell me…what’s YOUR history with side lunges? Could you have used a plan of progression like this?

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