Side lunges — Muscles Worked & RPE Load Guide
Side lunges targets Quadriceps, Glutes as primary movers (1.0× set credit) alongside Hamstrings, Hip Adductors (0.5× synergist credit). Leverage-dependent resistance arc across joint flexion.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Quadriceps | Primary (1.0× set) | 38% | 8–18 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Glutes (Gluteus Maximus / Medius) | Primary (1.0× set) | 35% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Hamstrings | Secondary (0.5× set) | 15% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Hip Adductors | Secondary (0.5× set) | 12% | 4–12 sets/wk (MRV 16) | 2–4x / week · Evidence |
Side lunges Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Side lunges using a worked 145.0 kg reference 1RM (Barbell) rounded to 2.5 kg bodyweight / free increments. Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (90%) | 0 kg (88%) | 0 kg (86%) | 0 kg (84%) | 0 kg (83%) |
| 5 reps | 0 kg (83%) | 0 kg (83%) | 0 kg (81%) | 0 kg (79%) | 0 kg (78%) |
| 8 reps | 0 kg (76%) | 0 kg (76%) | 0 kg (74%) | 0 kg (74%) | 0 kg (71%) |
| 10 reps | 0 kg (72%) | 0 kg (71%) | 0 kg (71%) | 0 kg (69%) | 0 kg (69%) |
| 12 reps | 0 kg (69%) | 0 kg (69%) | 0 kg (67%) | 0 kg (67%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Side lunges volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| An electromyographic analysis of sumo and conventional style deadlifts. | Escamilla (2002) · Medicine and science in sports and exercise | PubMed 11932579 ↗ |
| Effects of Adding Inter-Set Static Stretching to Flywheel Resistance Training on Flexibility, Muscular Strength, and Regional Hypertrophy in Young Men. | Nakamura (2021) · International journal of environmental research and public health | PubMed 33916599 ↗ |
| Muscle activation during lower body resistance training. | Ebben (2009) · International journal of sports medicine | PubMed 18975260 ↗ |