The Lateral Lunge is a powerful lower body exercise that trains your body to move side-to-side instead of only forward and backward. This makes it especially useful for improving hip mobility, balance, and overall athletic coordination.
Unlike traditional forward lunges, the lateral variation places greater emphasis on the inner thighs (adductors) and glutes while still strengthening the quadriceps. For beginners, this movement helps build joint awareness and control, which can reduce the risk of injury during daily activities or sports.
Instructions
- Stand upright with your feet together and your chest lifted.
- Take a large step out to the right side.
- Bend your right knee and push your hips back as if sitting into a chair.
- Keep your left leg straight and your left foot flat on the floor.
- Lower yourself until your right thigh is roughly parallel to the ground, or as far as comfortable.
- Push through your right foot to return to the starting position.
- Repeat on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Related Muscle Groups
- Glutes
See exercises for Glutes · Learn about the Glutes - Quads
See exercises for Quads · Learn about the Quads - Adductors
See exercises for Adductors · Learn about the Adductors - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Calves (secondary)
See exercises for Calves · Learn about the Calves