Lateral Lunge
Primary
Glutes
Secondary
Quadriceps, Hip adductors, Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Type
Squat
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for lateral plane training and hip mobility. The Lateral Lunge — a compound squat pattern movement — is one of the most effective ways to train your glutes, with secondary work on your Hip adductors and Hamstrings.
Everything You Need to Know About the Lateral Lunge
The Lateral Lunge is a good for beginners exercise that targets your Glutes (gluteus maximus) and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lateral plane training and hip mobility. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting to train the lateral plane. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Lateral Lunge — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Lateral Lunge?
- 1
Stand with feet together.
- 2
Take a wide step to one side.
- 3
Push your hips back and bend the stepping knee.
- 4
Keep your other leg straight.
- 5
Lower until your thigh is parallel to the ground.
- 6
Push off and return to the starting position.
What are the best tips for the Lateral Lunge?
Keep your chest up throughout.
Push your hips back, not just bending the knee.
Your straight leg should stay extended.
Common Lateral Lunge mistakes
Not stepping wide enough.
Squatting patterns like the Lateral Lunge load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes (gluteus maximus) absorb the work.
Knee going past toes excessively.
Letting your knees collapse inward during the Lateral Lunge puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Letting the straight leg bend.
Squatting patterns like the Lateral Lunge load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Glutes (gluteus maximus) absorb the work.
Lateral Lunge — who it's best for
All levels wanting to train the lateral plane.
How to Program the Lateral Lunge
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 60s.
What are good alternatives to the Lateral Lunge?
Cossack Squat
Curtsy Lunge
Lateral Step-Up
Other Variations
- Dumbbell Lateral Lunge
- Lateral Lunge to Curtsy
- Sliding Lateral Lunge
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lateral Lunge — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure adequate hip mobility.
- Start with bodyweight.