Side Lunge Pose (Skandasana)
- Pro
- Intermediate
- Yoga
- Mobility
Side lunge pose takes a wide stance and squats you low over one bent knee while the other leg stays straight, toes lifted if your hips allow it. Shifting smoothly from side to side opens the adductors and stretches the quads and glutes through a deep unilateral squat. Intermediate practitioners use it in yoga or mobility work as a warmup, a cooldown or in recovery flows, for reps.
- Muscles
- Adductors, Quads, Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Take a wide stance and squat over one leg.
- Keep the other leg straight, toes up if possible.
- Stay low and shift smoothly to the other side.
- Use your hands for balance as needed.
Form cues
- Keep your back foot rooted flat on the floor.
- Breathe slowly as you hold each side.
- Rest your hands on the floor or thighs.
Common mistakes
- Front knee caves inward past the toes. Track your knee out over your toes.
- Straight leg's foot turns and knee bends. Rotate that foot back until the toes lift.
- Torso pitches forward and balance wobbles. Keep your chest lifted over your hips.
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