Side
lunges
are
a
fantastic
exercise
for
targeting
your
glutes,
thighs,
and
hips.
They’re
a
go-to
move
for
building
lower
body
strength
and
improving
flexibility.
However,
like
any
exercise,
if
not
done
correctly,
these
can
lead
to
injury
or
simply
not
deliver
the
results
you’re
looking
for.
To
help
you
get
the
most
out
of
this
exercise,
let’s
break
down
the
top
5
mistakes
people
make
when
performing
it—and
how
to
avoid
them.
Mistake
1:
Ignoring
Proper
Form
Without
proper
alignment,
you’re
not
only
wasting
effort
but
also
putting
unnecessary
strain
on
your
joints,
particularly
the
knees
and
hips.
Poor
form
can
also
limit
the
effectiveness
of
the
exercise,
preventing
you
from
fully
engaging
the
muscles
you’re
trying
to
target.
Over
time,
consistently
using
incorrect
form
can
lead
to
chronic
issues,
like
knee
pain
or
lower
back
discomfort,
which
can
derail
your
fitness
progress
altogether.
What
to
Avoid
-
Knees
Over
Toes: Many
people
let
their
knees
extend
past
their
toes
during
the
lunge,
which
increases
the
risk
of
injury.
This
position
places
excessive
stress
on
the
knee
joint,
especially
the
patellar
tendon,
which
can
lead
to
discomfort
or
even
more
serious
injuries
over
time.
The
farther
your
knee
travels
beyond
your
toes,
the
more
pressure
you’re
putting
on
your
knee
rather
than
your
glutes
and
quads,
which
should
be
doing
most
of
the
work. -
Rounded
Back: Another
common
error
is
rounding
the
back
instead
of
keeping
the
spine
neutral.
When
your
back
is
rounded,
you’re
not
engaging
your
core
effectively,
which
not
only
compromises
your
stability
but
also
shifts
the
focus
away
from
your
legs
and
glutes.
A
rounded
back
can
also
lead
to
strain
in
your
lower
back
muscles,
which
can
be
particularly
problematic
if
you’re
lifting
weights
during
the
exercise.
How
to
Fix
It
Focus
on
sitting
your
hips
back
as
if
you’re
lowering
yourself
into
a
chair.
This
ensures
that
your
weight
stays
over
your
heels,
which
helps
engage
your
glutes
and
hamstrings.
Keep
your
knee
aligned
with
your
ankle,
and
ensure
your
back
stays
straight
by
engaging
your
core.
This
alignment
helps
distribute
the
load
evenly
across
your
lower
body,
reducing
the
risk
of
injury.
Your
chest
should
be
lifted,
and
your
eyes
looking
forward,
which
not
only
helps
maintain
a
neutral
spine
but
also
improves
your
overall
posture
during
the
movement.
Mistake
2:
Not
Engaging
the
Core
Side
lunges
aren’t
just
about
your
legs.
Your
core
plays
a
crucial
role
in
maintaining
balance
and
stability
during
the
movement.
Ignoring
your
core
can
make
the
exercise
less
effective
and
increase
the
risk
of
falling
out
of
position.
Without
proper
core
engagement,
you
might
find
yourself
leaning
too
far
to
one
side,
which
can
throw
off
your
balance
and
make
the
lunge
feel
awkward
and
unsteady.
A
weak
core
also
means
that
your
lower
back
might
start
compensating
for
the
lack
of
stability,
which
can
lead
to
discomfort
or
injury
over
time.
If
your
core
is
not
engaged,
you’ll
likely
wobble,
lose
balance,
and
your
form
will
suffer.
This
can
cause
you
to
lose
focus
on
the
exercise
and
increase
the
likelihood
of
improper
weight
distribution,
which
reduces
the
effectiveness
of
the
lunge.
Moreover,
a
loose
core
can
make
it
harder
to
control
the
depth
of
your
lunge,
leading
to
shallow,
less
effective
movements
that
don’t
fully
engage
your
muscles.
How
to
Fix
It
Before
you
start
the
lunge,
draw
your
belly
button
in
toward
your
spine
to
activate
your
core.
This
simple
action
helps
create
a
solid
foundation
for
the
movement,
allowing
you
to
stay
balanced
and
in
control.
Keep
your
abs
tight
throughout
the
entire
movement
to
stay
stable
and
controlled.
Mistake
3:
Rushing
the
Movement
Side
lunges
require
control,
not
speed.
Many
people
rush
through
the
exercise,
thinking
faster
is
better.
However,
this
leads
to
sloppy
form
and
reduced
effectiveness.
When
you
rush,
you
often
sacrifice
depth
and
precision,
which
are
crucial
for
targeting
the
right
muscles.
Additionally,
moving
too
quickly
through
the
lunge
can
increase
the
risk
of
losing
your
balance,
especially
if
you’re
not
paying
attention
to
your
form.
Rushed
movements
can
also
lead
to
improper
breathing
patterns,
which
can
cause
you
to
tire
out
faster
and
reduce
your
overall
endurance.
Quick
reps
may
make
it
feel
like
you’re
getting
more
done,
but
in
reality,
you’re
shortchanging
yourself
by
not
fully
engaging
the
muscles
you’re
aiming
to
target.
Without
adequate
time
in
each
phase
of
the
lunge,
your
muscles
don’t
get
the
chance
to
fully
contract
and
extend,
which
diminishes
the
benefits
of
the
exercise.
How
to
Do
It
Properly
Slow
down.
Focus
on
quality
over
quantity.
Move
deliberately,
and
take
your
time
to
complete
each
lunge
with
control.
Pay
attention
to
how
your
muscles
feel
during
the
movement,
and
adjust
your
speed
accordingly.
Aim
for
a
smooth,
steady
pace,
feeling
the
muscles
engage
throughout
the
entire
range
of
motion.
Mistake
4:
Uneven
Weight
Distribution
When
performing
side
lunges,
it’s
important
to
ensure
your
weight
is
properly
distributed.
Many
people
make
the
mistake
of
letting
their
weight
shift
too
far
forward
or
backward,
which
can
throw
off
your
balance
and
strain
your
joints.
Leaning
forward,
for
example,
can
place
undue
stress
on
your
lower
back,
while
leaning
backward
can
reduce
the
activation
of
your
glutes
and
quads.
Improper
weight
distribution
can
also
cause
you
to
lean
too
far
in
one
direction,
making
it
harder
to
maintain
proper
form.
This
not
only
decreases
the
effectiveness
of
the
exercise
but
can
also
lead
to
strain
on
your
knees,
hips,
or
lower
back.
An
uneven
distribution
of
weight
can
also
limit
your
range
of
motion,
preventing
you
from
getting
the
full
benefit
of
the
lunge.
-
Keep
your
weight
centered
over
your
working
leg. -
As
you
step
out
into
the
lunge,
make
sure
the
majority
of
your
weight
is
on
your
heel,
with
your
chest
upright.
This
position
helps
to
maintain
balance
and
keeps
the
focus
on
your
glutes
and
thighs.
Mistake
5:
Neglecting
the
Non-Lunging
Leg
In
a
side
lunge,
it’s
easy
to
forget
about
the
leg
that
isn’t
stepping
out.
If
you
don’t
engage
the
stationary
leg,
you
lose
balance
and
limit
the
effectiveness
of
the
exercise.
An
inactive
leg
means
that
your
body
isn’t
fully
stabilized,
which
can
cause
you
to
wobble
or
shift
your
weight
incorrectly.
This
not
only
affects
your
form
but
also
reduces
the
activation
of
the
muscles
in
your
stationary
leg,
leading
to
an
unbalanced
workout.
How
to
Fix
It
Press
into
the
ground
with
your
stationary
leg
to
help
stabilize
your
body.
This
not
only
keeps
you
balanced,
but
also
ensures
that
both
legs
are
working
together,
providing
a
more
comprehensive
workout.
Engaging
your
stationary
leg
helps
distribute
the
effort
more
evenly
between
both
legs,
which
enhances
muscle
activation
and
improves
overall
stability.
The
Bottom
Line
Side
lunges
can
be
a
game-changer
in
your
workout
routine,
but
only
if
you
do
them
right.
Always
keep
in
mind
that
it’s
not
about
how
fast
you
can
do
them
or
how
many
reps
you
can
squeeze
in—it’s
about
performing
each
lunge
with
precision
and
intention.