Lateral Lunge tutorial
Unlike most leg exercises, the lateral lunge moves sideways. It strengthens the thighs, glutes and inner-thigh muscles and also improves hip mobility.
How to perform
- Stand tall with your feet together.
- Take a big step out to the side with your right foot.
- Push your hips back and bend your right knee, keeping your left leg straight.
- Keep your chest up and both feet flat on the floor.
- Push through your right foot to stand back up, then repeat on the other side.
Breathing: Inhale as you lower and exhale as you push back up.
Key tips
- Keep the bent knee in line with your toes.
- Find a comfortable depth first rather than sinking too low.
- To make it harder, hold a dumbbell or kettlebell at your chest.
Common mistakes
- Letting the knee cave inward.
- Rounding the back and leaning too far forward.
- Lifting the heel of the bent leg.
Safety: If your knee or groin hurts, take a shorter step. Stop if you feel sharp pain and consult a doctor.
Legs (quads)Primary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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