Legs · Bodyweight
Half Kneeling Side Lunge
How to do the half kneeling side lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Isolation
How to do it
Start in a half kneeling position with one knee down and the other foot planted out to the side with that leg straight. Shift your hips toward the planted foot, bending that knee to feel a stretch through the inner thigh of the extended leg. Hold, then return and switch sides.
- 1A stretch along the inner thigh and groin of the straight leg
- 2Hips sinking toward the bent knee while the torso stays tall
- 3Even weight between the kneeling knee and the planted foot
Common mistakes
- Do not let the torso collapse forward over the bent knee
- Avoid bouncing into the stretch; ease in and hold
- Do not let the planted heel lift off the floor
Muscles worked
The half kneeling side lunge mainly works the adductors, with the glutes, hamstrings, and hip flexors assisting.
- AdductorsPrimary
- GlutesSupport
- HamstringsSupport
- Hip FlexorsSupport
- QuadsMinor
Kovo programs the half kneeling side lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.