Drop step Lunge
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Lower Body Strength
Multi-Planar Movement
Balance and Control
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Bodyweight or Dumbbell(s)
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All Levels
Overview
The Drop Step Lunge is a rotational variation of the lunge that challenges lower body strength, control, and mobility in the transverse plane. By stepping behind and across the midline, the movement emphasizes glute recruitment, hip mobility, and rotational stability, making it an effective tool for athletic development and functional strength.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
Quadriceps
SECONDARY:
Gluteus medius
Adductors
Calves
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Begin standing tall with feet hip-width apart.
Step one leg back and diagonally away from your centerline (e.g., right foot steps back and right).
Let the hips and chest rotate naturally with the motion as you lower into a lunge.
Keep weight balanced across the whole front foot while the back knee bends toward the ground.
Push through the front leg to return to the start position with control.
Alternate or repeat on the same side for reps.
Benefits
Enhances rotational hip strength and stability
Trains real-life movement patterns in the transverse plane
Challenges balance, control, and coordination
Develops lower body strength with glute and hamstring emphasis
COACHING CUES
Step back and away - create space between your feet
Let your hips and torso rotate naturally
Push through your whole front foot to come back up
Control the movement in and out so the rotation isn’t rushed
Notes
The Drop Step Lunge is a functional strength movement that builds rotational power and stability in the lower body. Unlike traditional lunges, it works across planes of motion, making it ideal for dynamic performance and everyday movement demands.