Side Lunge anatomy
Side Lunge · Skandasana · Tư thế trường tấn ngang
Side Lunge mainly works quadriceps, gluteus maximus (right), tibialis anterior (right), erector spinae; it stretches soleus (right), hamstrings (left), gastrocnemius (left), adductors; gluteus medius (right), transversus abdominis, obliques stabilize.
Opening the 3D model…
With your legs wide, bend one knee deeply as if squatting and extend the other leg to the side, heel on the floor and toes pointing up. The adductors and the straight leg's hamstrings get a strong stretch.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus maximus (right), Tibialis anterior (right), Erector spinae
Stretching: Soleus (right), Hamstrings (left), Gastrocnemius (left), Adductors
Stabilizing: Gluteus medius (right), Transversus abdominis, Obliques, Triceps brachii
Why these muscles work or stretch
- Quadriceps · Working (contracting): Holds the knee in deep flexion
- Erector spinae · Working (contracting): Lifts the chest
- Soleus · Stretching: Lengthens with the ankle in deep dorsiflexion
- Gastrocnemius · Stretching: Lengthens with the toes pointing up
- Adductors · Stretching: Stretched most on the straight leg (gracilis)
- Triceps brachii · Stabilizing: Supports the hands on the floor
Practice cues
- Press your bent-leg heel down; knee tracks over your toes
- Point the toes of your straight leg to the ceiling
- Keep your chest lifted; touch the floor for balance
Benefits
- Stretches the adductors and the hamstrings of the straight leg
- Strengthens the quadriceps and glutes of the bent leg
- Improves mobility in the hips, knees and ankles
- Trains balance as weight shifts from side to side
Cautions / contraindications
- Avoid or modify with a knee injury, especially of the meniscus
- Use caution with hip pain or a strained adductor
- Use caution with ankle pain: don't sink too deep
Easier variations
- Stay higher and rest your hands on blocks
- Place a rolled blanket under the bent-leg heel if it doesn't reach the floor
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Garland Pose (Yogi Squat) Malasana
- Wide-Angle Seated Forward Bend Upavistha Konasana
- Intense Side Stretch (Pyramid Pose) Parsvottanasana
- Humble Warrior Baddha Virabhadrasana
- Standing Half Forward Bend Ardha Uttanasana
- Standing Split Urdhva Prasarita Eka Padasana
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