Lateral Lunge
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Lower Body Strength
Unilateral Training
Mobility and Control
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Bodyweight or Dumbbell(s)
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All Levels
Overview
The Lateral Lunge is a foundational lower body movement that trains the frontal plane, helping to build strength, mobility, and control in the hips and legs. It targets the glutes, quads, and adductors while challenging single-leg stability and core engagement. This movement is excellent for athletes, runners, and anyone seeking improved movement mechanics and injury resilience.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
Adductors
SECONDARY:
Gluteus medius
Hamstrings
Core stabilizers
Calves
STEP-BY-STEP INSTRUCTIONS
Stand tall with feet hip-width apart and arms at your sides.
Take a large step to the right, planting your foot flat and keeping toes forward.
As your weight shifts to the right leg, hinge at the hips. This will cause your chest to angle forward naturally while maintaining a neutral spine.
Bend the right knee and lower into a lunge while the left leg remains straight.
Keep the majority of your weight in the right heel and feel a stretch through the left adductors.
Push through the right foot to drive back to the starting position.
Repeat on one side or alternate sides for reps.
Benefits
Builds lower body strength with emphasis on the frontal plane
Improves hip mobility and lateral movement capability
Enhances single-leg control and balance
Promotes better hip-hinge mechanics and joint health
COACHING CUES
Sit your hips back and hinge forward-chest should follow your hips
Keep your trail leg straight and your foot flat
Push through your heel to return to start
Maintain a neutral spine throughout
Notes
The Lateral Lunge is a valuable exercise for developing functional strength, mobility, and stability in the lower body. By introducing a hip hinge in the frontal plane, it promotes dynamic flexibility and control, targeting underutilized muscles and improving movement efficiency.