Lateral Lunge

Technique

The lateral lunge is a side step into a single-leg squat, with the trailing leg kept straight so its inner thigh is stretched. Sitting the hips back over the stepping leg loads the quads and glutes of that side while the adductors of both legs work to control the movement. Keep both feet pointing forward, the chest up and the heel of the working foot flat, then push off strongly to return to the start.

Steps

1. Stand tall with feet together and hands in front of the chest
2. Take a wide step out to one side, feet pointing forward
3. Sit the hips back and bend the stepping knee while keeping the other leg straight
4. Lower until the thigh of the bent leg is near parallel, heel flat on the floor
5. Push off the bent leg to return to standing and repeat or alternate sides

Common mistakes

• Letting the bent knee collapse inward
• Rounding the back and dropping the chest
• Lifting the heel of the working foot

Variations

• Goblet lateral lunge holding a dumbbell or kettlebell at the chest
• Lateral lunge with a slider under the moving foot
• Cossack-style lateral lunge going deeper with the straight leg's toes up

FAQ