Exercise guide
Forward Backward Sideward
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
This multi-directional lunge variation improves lower body strength, balance, and hip mobility by challenging the muscles in three different planes of motion. It targets the glutes, quads, and hamstrings while enhancing stability through the ankles and calves.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and hands on your hips or held at your chest for balance.
- Engage your core and keep your chest upright with your gaze forward.
- Ensure you have enough clear floor space to step comfortably in all directions.
How to do it
- Step forward into a lunge, lowering your hips until both knees are at 90 degrees, then exhale and push back to the starting position.
- Step the same leg out to the side into a lateral lunge, keeping the stationary leg straight and sitting your hips back; exhale as you drive back to center.
- Step the same leg backward into a reverse lunge, lowering your back knee toward the floor; exhale as you return to the start.
- Complete the full three-way sequence on one leg before switching to the other side to maintain unilateral tension.
Form checklist
- Keep your front knee aligned with your toes during the forward and side lunges.
- Maintain an upright torso and avoid leaning excessively forward at the waist.
- Keep the heel of your working leg planted firmly on the floor during each phase.
- Ensure your hips stay square to the front during the forward and backward movements.
Pro tips
- Focus on 'pushing the floor away' through your mid-foot to maximize glute and quad recruitment.
- Pause for a split second at the bottom of each direction to test your stability and eliminate momentum.
- In the sideward lunge, emphasize sitting your weight into the heel of the stepping leg to better engage the glutes.
Make it harder
- Perform the entire three-way sequence without letting the moving foot touch the ground between directions to increase the balance challenge.
- Hold a weight at chest height in a goblet position to increase the load on the lower body.
Frequently asked
- What muscles does the forward backward sideward work?
- The forward backward sideward primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the forward backward sideward?
- The forward backward sideward requires no equipment — just your body weight.
- Is the forward backward sideward good for beginners?
- Yes. The forward backward sideward is a beginner-friendly movement and a strong foundation to build on.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps