Primary
Glutes
Secondary
Quadriceps, Hip adductors, Hamstrings
Equipment
Bodyweight
Difficulty
Beginner
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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The lateral lunge steps wide to the side and lowers your body toward the stepping leg while keeping the other leg straight, training lateral plane strength that forward/backward movements miss. This movement builds hip mobility, inner thigh flexibility, and lateral stability essential for sport performance and well-rounded lower body development.
When to use it
Use for lateral plane training and hip mobility.
Who it's for
All levels wanting to train the lateral plane.
Take a wide step to the side and push your hips back as you bend the stepping knee. Your straight leg stays extended with foot flat on the floor. Push through the stepping leg to return to the starting position.
Also targets: Quadriceps, hip adductors, Hamstrings
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Stand with feet together.
Take a wide step to one side.
Push your hips back and bend the stepping knee.
Keep your other leg straight.
Lower until your thigh is parallel to the ground.
Push off and return to the starting position.
Keep your chest up throughout.
Push your hips back, not just bending the knee.
Your straight leg should stay extended.
Program lateral lunges for lateral plane training, hip mobility improvement, or athletic performance. Use them for moderate reps with bodyweight or light load. They pair well with forward lunges and curtsy lunges for multi-planar training.
Not stepping wide enough.
Squatting patterns like the Lateral Lunge coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus maximus) carries the intended load.
Knee going past toes excessively.
Letting your knees drift away from the intended line during the Lateral Lunge changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Letting the straight leg bend.
Squatting patterns like the Lateral Lunge coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Glutes (gluteus maximus) carries the intended load.
All levels wanting to train the lateral plane.
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.
This is one example of how Lateral Lunge could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Lateral Lunge
The Lateral Lunge primarily targets the Glutes (gluteus maximus), Quadriceps, making it an effective exercise for glutes development. Secondary muscles worked during the Lateral Lunge include Hip adductors, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Lateral Lunge is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels wanting to train the lateral plane. Start with lighter weights to master proper form before progressing.
For the Lateral Lunge, the recommended approach depends on your goals. 3 sets of 10-12 reps per side. Rest 60s. For strength, use 6-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 15-20 reps per side.
Yes, the Lateral Lunge can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting glutes.
Good alternatives to the Lateral Lunge include: Cossack Squat, Curtsy Lunge, Lateral Step-Up. These exercises target similar muscle groups as the Lateral Lunge and can be used as substitutes based on your equipment availability, gym setup, or training preferences.