If you want to build more muscle, you need to make sure that your workout program is well-rounded. Adding side workouts to your routine can help you get stronger and more agile while working muscles you might not normally use. Moving laterally also makes the muscles around your joints stronger, which lowers your risk of getting hurt. Just to make sure, we talked to a trainer and learned the best side workouts to get stronger and build muscle.
“The muscles are worked in a sagittal movement, which means they move from front to back,” says Ronny Garcia, CPT, with Blink Fitness. “Some muscle groups may not get enough work out if you don’t do lateral movements. This can cause muscle imbalances.” (This can eventually change stance and the quality of movement.)”
1. Lateral Lunges
“[This exercise] targets the glutes, hamstrings, adductors (inner thighs), and abductors (outer thighs),” Garcia says. “[It focuses on lateral hip stability and the inner/outer thigh muscles, which are often neglected in standard lunges.”
Stand tall with your feet about shoulder-width apart.
Keep your right leg straight and step out to the side with your left leg.
Down into a lateral lunge, bend your left knee.
To get back up, press through your left foot.
Do it again on the right.
Do three to four sets of eight to twelve reps on each side.
2. Lateral Band Walks
“The lateral band walk works the hip abductors, the gluteus medius, and the gluteus minimus.” Garcia says that this practice develops the middle and lower gluteus muscles, which are often missed when moving forward or up and down.
Just above your knees, put a pressure band on your legs.
Get into a half-squat pose by putting your feet shoulder-width apart.
Keep the band tight as you step out to the side with your left leg.
Keep the tightness on the band as you bring your right foot to meet your left.
Lead with your left leg for 10 to 12 steps.
Do it again on the other side.
Do three sets of ten to twelve steps going each way.
3. Side Plank with Leg Raise
“[The side plank with leg raise] targets the obliques, gluteus medius, gluteus maximus, and hip abductors,” Garcia points out. “This exercise targets the obliques and lateral stabilizers of the core, as well as hip abductors, which are missed in basic planks.”
Lay your arm flat on the ground and your elbow under your shoulder to start the side plank.
Put your feet together and lift your hips.
Stand on your top leg.
Bring your leg down.
Do three sets of eight to ten leg raises on each side.
4. Cossack Squats
“[The Cossack squat] targets the quads, glutes, hamstrings, adductors, and abductors,” Garcia points out. “This exercise emphasizes lateral movement, working on hip mobility and flexibility.”
Take a wide stance.
Put all of your weight on your right leg and squat down deeply. Don’t bend your left leg.
To get back to the starting position, press through your right foot.
Do it again on the other side.
Do three sets of six to ten reps on each side.
5. Lateral Box Jumps
“[The lateral box jump] targets the quads, hamstrings, glutes, and calves,” he says. “While similar to a vertical box jump, a lateral box jump requires more coordination.”
Move your body next to a plyometric box.
As you jump sideways onto the box, use your arms to pick up speed.
Be careful when you land on both feet.
Take a step back and stand tall again.
Do it again on the other side.
Do three to four sets of six to eight jumps on each side.
6. Skater Jumps
“[The box jump] targets the glutes, hamstrings, quadriceps, calves, and core,” he says. “This exercise focuses on balance and coordination.”
Put your right foot down and bend your right knee a little.
You should jump to the left and land on your left foot while your right leg swings behind you.
As you continue the practice in a soft, controlled way, jump to the right.
Move for 20 to 30 seconds three times.
7. Side-Lying Leg Raises
“[Side-lying leg raises] target the hip abductors, gluteus medius, and gluteus maximus,” he says. “This exercise directly isolates the gluteus medius and hip abductors, which are often underworked in traditional squats or deadlifts.”
Put your body on one side and stack your legs on top of each other.
Make sure your top leg stays straight as you lift it up toward the sky.
Bring your leg down.
Do three sets of 15 to 20 reps on each side.
