How to do the Lateral Lunge
Primary: Glutes, Adductors, Quads · also works Hamstrings, Core. Also called: side lunge.
Step by step
- 1
Stand tall with feet together and hands clasped in front of your chest.
- 2
Take a big step to one side and push your hips back as you bend that knee.
- 3
Keep the other leg straight with both feet pointed forward.
- 4
Lower until the bent-leg thigh is about parallel to the floor.
- 5
Push off the bent leg to return to the start and repeat on the other side.
Coaching cues
- Sit back into the hip
- Both toes point forward
- Keep the trailing leg straight
Common mistakes
- Bent knee caving inward
- Rounding the back
- Toes turning out on the straight leg
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Lateral Lunge alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Lateral Lunge work?
Primary: Glutes, Adductors, Quads. Secondary: Glutes, Adductors, Quads, Hamstrings, Core
How many sets and reps of Lateral Lunge should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Lateral Lunge?
Same movement pattern, different equipment: Curtsy Lunge, Sumo Squat, Banded Lateral Walk, Skater Jump, Forward Lunge, Reverse Lunge.
Is the Lateral Lunge good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.