What is Lateral Lunge?
A lateral lunge is an easy calisthenics exercise that involves stepping sideways and squatting to target the quadriceps, hamstrings and glutes. It improves lateral strength, hip mobility and single-leg stability. Perform controlled reps with neutral spine and toes pointed forward to reduce knee stress and build balanced leg strength.
How to Do Lateral Lunge
- Start standing: Stand feet shoulder-width apart, toes pointed forward, chest up and core braced. Distribute weight evenly before initiating the step.
- Step wide: Take a wide step to the right, planting the foot firmly. Keep the left leg straight and maintain toes pointing forward.
- Sit back: Push hips back and bend the right knee into a squat position, keeping chest upright and back neutral. Knee should track over the toes.
- Drive through heel: Punch the right heel into the floor to return to standing. Use glutes and quads to power the movement, not the lower back.
- Repeat and switch: Complete desired repetitions on one side or alternate sides each rep. Control movement, breathe, and stop if knee pain or instability appears.
Muscle Groups
Quadriceps, Hamstring, Glutes
Description
Start with your feet shoulder-width apart, toes pointed straight forward. Step out with your right foot as wide as comfortable. Squat down and drive through the right heel, while keeping the left leg straight. Keep your back neutral.Keep soles of the feet on the ground and toes pointed straight forward. Make sure your right knee tracks over your right foot, and does not collapse inward.
Powerfully “punch” your right heel into the floor to push yourself back to the full standing start position. Repeat for repetitions before switching legs, or alternate sides each rep.
Form note: Make sure you’re sitting down, as in a standard squat rather than hinging at the hips. Also, plant your foot firmly on the ground at full extension, and keep your toes pointed forward throughout the whole move.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the lateral lunge?
The lateral lunge builds lateral leg strength, hip stability, glute and quad development, and improves balance and mobility. It corrects frontal-plane imbalances and transfers to sports requiring side-to-side movement, with no equipment needed.
What are common mistakes during lateral lunges?
Common mistakes include letting the knee collapse inward, hinging at the hips instead of sitting down, lifting the planted foot, and turning toes outward. These increase knee stress and reduce effectiveness; focus on knee tracking and a neutral spine.
How can I progress or modify the lateral lunge?
Modify by reducing range of motion or using a support for balance. Progress by adding dumbbells, a tempo pause, lateral lunge to balance, increasing range and reps, or trying loaded/jumping lateral lunges with solid form.