Lateral Lunge
(Lunge Movement)
Primary Muscles
Quads, Glutes, Hamstring, Inner Thighs, Core
Equipment
Bodyweight,
Dumbbells (opt.)
Level
Beginning, Intermediate
Sets & Reps
2-4 Sets 6-12 Reps
Coaching Cues
- Step out to the side wider than shoulder width.
- Sit your hips back and down into the stepping leg.
- Keep your other leg straight with the foot planted.
- Keep your chest tall and core braced.
- Push through your heel to return to standing.
- Keep your knee tracking over your toes, not collapsing inward.
Common Mistakes
- Leaning the torso forward.
- Letting the knee cave inward.
- Stepping too narrow and losing depth.
- Lifting the heel of the working leg.
- Collapsing into the lower back instead of hinging at the hips.
Modifications
- Short‑Step Lateral Lunge (beginner friendly)
- TRX‑Assisted Lateral Lunge
- Dumbbell Lateral Lunge (advanced)
- Lateral Step‑Out Squat (more stability)