Lateral Lunge
Training the plane everyone skips — inner thighs, lateral stability, and hips that move like they should.
Adductors, Glutes, QuadsNone or DumbbellBeginner
Setup
- Stand tall, feet together, hands clasped or holding a dumbbell.
How To Do It
- Step wide to one side, sitting into that hip.
- Bent-leg knee tracks over toes; other leg stays straight.
- Push off the bent leg back to standing.
Breathing
Inhale stepping out, exhale returning.
Common Mistakes
- Knee diving past the toes — sit BACK into the hip, not forward.
- Heel popping up on the working leg — full foot down.
Coach Sam's cue: Sit into the hip pocket, not onto the knee.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.