Lateral Lunge
Lunge, bodyweight, quadriceps, glutes and adductors
The lateral lunge steps wide to the side and sits into that hip while the other leg stays straight. It trains the quadriceps, glutes and adductors, moving side to side instead of forward. It suits anyone who wants stronger legs and better range in the hips.
Setting up
- Stand tall with the feet together.
- Clasp the hands in front of the chest.
How to do a lateral lunge
- Step wide out to one side.
- Push the hips back and bend that knee, keeping the other leg straight.
- Keep the chest up and both feet flat.
- Push off the bent leg to return to the start.
- Switch sides or finish the set on one side.
Breathing. Breathe in as you step out and breathe out as you push back.
Muscles worked
- Mainly
- Quadriceps, glutes and adductors
- Also
- Hamstrings
Common mistakes
- Knee moving past the toes inward. The knee should follow the toes, so point them slightly out and keep it in line.
- Rounding the back. The hips should move back, so keep the chest tall.
- Too short a step. A short step leaves little for the inner thigh, so step wide.
Easier and harder
- Easier
- Bodyweight Squat
- Harder
- Cossack Squat, Dumbbell Lateral Lunge
Guide
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Guide