Elevated Side Lunge
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Adductor Magnus, Gastrocnemius, Gracilis, Pectineous, Soleus
- Equipment
- Body weight
- Körperregion
- Hips, Thighs
- Typ
- Strength
The elevated side lunge is a body-weight lower-body exercise that targets the glutes (gluteus maximus and medius) and quadriceps, with strong help from the inner-thigh adductors and the calves. Standing with one foot raised on a step or low platform, you sink into a deep lateral lunge, which builds single-leg strength, hip mobility, and balance through a longer range of motion than a floor-level side lunge.
Elevated Side Lunge: So führst du sie aus
- 1Stand tall beside a low step or platform, then place one foot flat on top of it with that leg straight and your other foot planted on the floor about hip-to-shoulder width away.
- 2Set your feet so both toes point forward, brace your core, and keep your chest up with a slight forward lean from the hips.
- 3Shift your weight onto the elevated leg and push your hips back and down, bending that knee to lower into the lunge.
- 4Sink until the elevated-side thigh is roughly parallel to the platform, keeping your floor-side leg straight and your heel down.
- 5Track your bent knee out over your toes and keep your spine long, letting your arms reach forward for balance.
- 6Drive through the heel of the elevated leg to extend the hip and knee and return to standing.
- 7Complete all reps on one side, then switch the platform foot and repeat on the other leg.
Technik-Tipps
- Push your hips back first, as if sitting into the lunge, so the movement loads the glutes rather than collapsing the knee forward.
- Keep the heel of your working (elevated) leg flat and weighted to keep tension on the glutes and quads through the full range.
- Start with a low platform and add height only once you can hit depth with control and no knee or hip pinching.
- Move at a steady tempo, lowering for about two seconds, and exhale as you drive back up.
Häufige Fehler
- Letting the working knee cave inward, which strains the knee and takes tension off the glutes.
- Rounding the lower back as you reach down, which loads the spine instead of the hips and legs.
- Going too shallow and skipping depth, so the glutes and adductors never get the stretch that drives the gains.
- Pushing the knee far past the toes while the heel lifts, shifting load to the joint and reducing glute and quad work.
Häufig gestellte Fragen
What muscles does the elevated side lunge work?
It mainly works the glutes (gluteus maximus and medius) and quadriceps, with the inner-thigh adductors, gracilis, and the calves (gastrocnemius and soleus) assisting for stability and drive.
How wide should my stance be?
Set your feet roughly hip-to-shoulder width apart, with the planted foot far enough out that you can sink into a deep lunge while keeping the opposite leg straight.
Is the elevated side lunge good for beginners?
Yes. It uses only body weight, so beginners can start with a very low step or no elevation, focus on balance and depth, and raise the platform as strength and hip mobility improve.
What is a good alternative to the elevated side lunge?
A floor-level side lunge (lateral lunge) is the closest swap and removes the balance demand, while the Cossack squat trains a similar deep lateral pattern through both legs.
How many sets and reps should I do?
For most lifters, 3 sets of 8 to 12 reps per leg works well. Train both sides evenly and stop a rep or two before form breaks down.
