Lateral Lunge
A side-step lunge that sinks into one hip while the other leg stays straight. Trains the quads, glutes and adductors in the frontal plane.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Adductors
Secondary muscles
- Gluteus Medius
- Hamstrings
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet together, hands clasped at your chest or holding a light weight goblet-style.
Take a wide step to one side, toes pointing forward.
Push your hips back and bend the stepping knee while keeping the other leg straight.
Lower until your bent-leg thigh is near parallel or as far as comfortable with both feet flat.
Push off the bent leg to return to the start.
Alternate sides or complete all reps on one side.
Breathing: Inhale as you step and lower, exhale as you push back.
Coaching tips
Sit into the hip
Trailing leg long
Both feet flat
Common mistakes
Bent knee caving inward
Rounding the back to reach depth
Heel of the working leg lifting
Safety notes
Keep the step width within what your adductors comfortably allow.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.