Lateral lunge
- Muscle group
- Legs
- Primary muscles
- Glutes, Quadriceps
- Secondary muscles
- Hamstrings
- Stand upright with your feet about hip-width apart and your toes pointing forward.
- Take a wide step to one side and shift your weight onto that leg.
- Bend the stepping knee and push your hips back while keeping the other leg straight and both feet flat on the floor.
- Push through the bent leg to return to the starting position, then repeat on the other side.
Tips
- As you lower into the lunge, push your hips back and down so your torso stays upright rather than folding forward over the bent knee.
- Keep the foot of your straight leg flat on the floor with the toes pointing forward throughout the movement.
- Point the toes of your stepping foot forward or only slightly outward, and track your knee in the same direction as your toes as you bend it.
Common mistakes
- Taking a step that is too short causes the bent knee to travel well past the toes, making it difficult to keep the hips pushed back and the torso upright.
- Letting the heel of the bent leg lift off the floor shifts the base of support and reduces stability during the push-back phase.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
