Exercise guide · Legs & Glutes

Lateral Lunge

The lateral lunge is a bodyweight side step that loads one leg while the other stays long. It trains quads, glutes, and adductors with a wide step to the side and a controlled sit back on the working leg.

Targets: Quads
Equipment: Bodyweight
Type: Compound

Step by step

How to do the Lateral Lunge

Stand tall with feet together or hip-width, hands at your sides or chest.
Take a wide step directly out to one side, keeping both feet flat and toes forward.
Sit your hips back and bend the stepping knee while the other leg stays straight.
Lower until the working thigh is parallel to the floor, or as deep as you can control, with chest up.
Push through the whole foot of the working leg to return to center.
Alternate sides each rep or complete one side before switching.

Form cues

Step wide, not short
Sit hips back on the bending leg
Straight leg long with foot flat
Chest up, weight on the working heel

Common mistakes

Letting the straight-leg knee bend or heel lift
Collapsing the working knee inward
Rounding forward instead of sitting back
Tiny side steps with little range

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Move within a comfortable range and use a rail for balance if needed. Stop if you feel sharp groin or knee pain.

Alternatives

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