StrengthBeginnernone or dumbbells
Lateral Lunge
A lateral lower-body movement where you step to the side and sit into one hip. Builds adductor and glute strength while improving frontal-plane mobility.
How to do it
- 1Take a wide step to the side, keeping the trailing leg straight
- 2Sit hips back and down into the stepping leg
- 3Keep chest tall and the foot of the bent leg flat on the floor
- 4Push off the bent leg to return to the starting position
Common mistakes
- Letting the knee cave inward on the working leg
- Not sitting deep enough into the hip
- Rounding the upper back as you lower
Muscles worked
quadricepsgluteshamstringscorehip flexors
Variations
Easier
Bodyweight lateral lunge with reduced range
Harder
Cossack squat (full depth, heel stays down)
Used in
Related exercises
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