Typically, lunges are performed with either a forward or a backward step; this method targets the hamstrings and to a lesser extent the quadriceps. Periodically doing lunges by stepping to the side will target the hard to reach adductor muscles.

The movement is best done with dumbbells in each hand. Start with your feet together and the dumbbells at your side. Use light weights initially until you’re accustomed to the movement.

Keep one leg in place and step out to the side with the other leg. Your feet should be facing forward at all times, and you want to keep your head up and eyes forward. It’s a good idea to do side lunges in front of a mirror to help you maintain the proper form and keep your balance.

You want to step a good two to three feet off to the side, and then you should bend the leg you’re stepping with at the knee. You continue to bend the knee of the lunging leg and lower your body in this manner. The knee of your opposite leg should stay straight.

Initially, you may find that the movement feels a bit awkward, but you should quickly get the hang of it. As you bend your knee, move the dumbbell in that arm slightly behind you so that it doesn’t interfere with your knee bend. You may also feel the foot of your stationary leg rolling up and towards the middle slightly; this is fine, but keep the foot of the leg you are stepping with flat on the floor.

You should feel quite a stretch when you bend down. Now push your body up in a controlled manner by straightening your side-stepping leg, don’t bounce. Do a set of 10-12 reps and then repeat with the alternate leg.