Side Lunge & Crane Exercise

Jun 11, 2011 by

Bodyweight Exercise


This exercise can be done by beginners and more advanced trainees as well.
It will give you a really great burn in front and back of your legs, and the second part of this exercise which I call The Crane will work your Glutes. It will also  improve in your balance, it’s a lot more challenging than it looks.

If you are a beginner you don’t need to use any weight.
If you’ve been exercising for a while, you might want to add a bit of weight such as a Dumbbell or a Medicine Ball.

This exercise is done in counts of five – 5 count downs in the actual Lunge, and 5 count downs in the Crane.

Begin by doing a Side Lunge with your hands stretched forward, your body will be leaning forward as well. By leaning forward you place greater pressure on your muscles ( the position of the body is very important ).
Your back should always be straight.


Bodyweight Exercise


Using your abs push-off the Lunge and step onto your other leg, your hands will go to the side for balance. The leg you are standing on should be bended just a little ( to prevent the pressure on your knee ).

From here you will do the Crane and hold it for the count of 5.  Try to keep your eyes focused on a still object, this will help you to keep the balance.

This exercise should be performed in a steady movement.


Bodyweight Exercise


I do 4 sets of 20 reps on each leg. If I am using a Medicine Ball then I  do  5 sets of 10 reps on each leg.  Remember the movement is very steady.

When using a Medicine Ball with this exercise, instead of bringing your hands out to the side, you will hold the Medicine Ball close to your chest.  This makes it much harder to balance.




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  • sarroz21

    I did a short random workout today after a walk w/ my dogs. I did the twisted pistol, turning bridge, twisted toe touch and the side lunge into crane for 10 reps ea side on ea exercise.  It felt good to do full body exercises and these were tough! I def need to work on my flexibility for the twisted pistol lol 😉

    • Hi Sam, 

      Yeah twisted pistols can be challenging, bodyweight exercises in general are very challenging especially when you watch for proper form.  The other day I did lower body workout bodyweight only, and in the beginning I though ahh this is not going to be super hard to complete, but when I was done I was so sore, I couldn’t even believe it.

  • Hi Tat 🙂 I just did this one for the first time. I did it always with weights on my hands (considerable amount), and I did the supposed 5 rounds (20 reps total per round) in a total of 17 min. e 44 sec. It’s not that I found it crazy hard but it requires/ demands some balance, resistance and overall control indeed, and also it increased my heart rate so I quite liked this one (oh and I also felt it a lot on my lower back but don’t worry, I kept on stretching and I’m ok; it’s actually a good thing for me once I really need to strengthen my lower back!) 😉