Lateral Lunge
The lateral lunge is a bodyweight lower body exercise targeting the quads through a sideways stepping and squatting motion. It also stretches the adductors and strengthens the glutes, making it effective for developing frontal plane movement and hip mobility.
How to do it
- Stand with feet together and hands on your hips.
- Take a wide step out to your right side and bend your right knee as you lower your body.
- Keep your left leg straight and your right knee tracking over your right foot.
- Lower until your right thigh is parallel to the ground.
- Push off your right foot to return to the starting position.
- Repeat on the left side and continue alternating for the desired repetitions.
Form cues
- Step wide to the side and keep your chest upright.
- Push your hips back as if sitting down into a chair.
- Keep the stepping foot flat on the floor.
- Ensure your bent knee tracks in line with your toes.
Breathing: Inhale as you step out and lower your body, then exhale as you push off the floor back to the starting position.
Common mistakes
- Letting the heel lift off the ground, which reduces stability and strains the knee.
- Allowing the bent knee to cave inward, which places unnecessary stress on the joint.
- Leaning too far forward from the waist, which shifts the work away from your legs and into your lower back.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, adductors.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 s
Lose weight
3 sets × 10–12 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps per side, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your knees or hips, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my groin than my legs?
The lateral lunge actively stretches and strengthens the adductors, or inner thigh muscles. Feeling a mild stretch there is completely normal.
How wide should my step be?
Take a step that is wide enough to allow you to lower your hips comfortably without your knee moving too far past your toes.
Can I do this exercise every day?
It is best to allow 24 to 48 hours of recovery between lower body strength sessions, so aiming for 2 to 3 times per week is a solid approach.