Lateral Lunge
Training the plane everyone skips — inner thighs, lateral stability, and hips that move like they should.
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.
Programming It
Three sets of 8-12 per side.
Why This Exercise Works
Stepping to the side loads the adductor of the trailing leg through a real stretch under bodyweight. Groin strains are common precisely because the adductors are strong but rarely loaded long — this loads them long.
Where You Should Feel It
A stretch through the inner thigh of the trailing leg, plus quad and glute work on the stepping side. Knee discomfort usually means the step is too short.
Where It Fits in a Program
Training the plane everyone skips — inner thighs, lateral stability, and hips that move like they should. It deserves the first slot and the longest rest periods you are willing to take.
Progressing and Regressing It
To progress the lateral lunge: hold a weight at the chest, or step wider. To regress it: shorten the step and hold a support.
Who It's For
Anyone whose lower body training only moves forward and back. Sideways loading is where most groin strains could have been prevented.
Equipment and Substitutions
No dumbbells? A kettlebell of similar weight works for almost all of this, and the cable and machine versions below cover the rest.
Related Exercises
- Cossack Squat — Adductors, Quads, Glutes
- Goblet Lateral Lunge — Adductors, Glutes, Quads
- Curtsy Lunge — Glutes (Medius), Quads, Balance
- Bodyweight Squat — Legs, Glutes, Core
- Reverse Lunge — Legs, Glutes, Balance
- Jump Squat — Quads, Glutes, Power
- Walking Lunge — Legs, Glutes, Conditioning
- Sissy Squat — Quads
Common Questions
What muscles does the lateral lunge work?
The lateral lunge primarily trains the adductors, glutes, quads.
How many sets and reps should I do?
Three sets of 8-12 per side.
What are the most common lateral lunge mistakes?
Most often: knee diving past the toes; heel popping up on the working leg.
Can I do this without any equipment?
Yes — this version needs no equipment at all. It trains the adductors, glutes, quads using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The lateral lunge loads the knee and ankle, so stiff ankles or an irritable knee will show up early. Sharp pain at a single point is the one to stop for; a general burn is not. Not medical advice.