Lateral Lunge

Side Lunge · Lateral Lunges · Side Lunges

CompoundPush forceLungeIntermediate

BodyweightDumbbellKettlebell Free weightsCalisthenicsFunctional

The lateral lunge moves in the frontal plane, loading the glutes and quads of the bending leg while stretching and engaging the adductors of the straight leg. Take a wide step to the side and sit the hips back over the lead leg, keeping that shin upright and the trailing leg straight. Push back to center to build hip mobility, lateral strength, and inner-thigh control.

PrimaryGluteus Maximus Gluteus Medius Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius

SecondaryAdductor Magnus Adductor Longus Gracilis Biceps Femoris Semitendinosus Semimembranosus

GroupsLegsGlutesQuadricepsAdductorsHamstringsLower BodyLunge

Mechanic: Compound
Load type: Weighted Bodyweight
Unilateral: Yes
Utility: Auxiliary

Video guide ↗

legslungeglutesadductorsunilaterallateralfrontal-plane