Lateral Walking Lunges
Lateral walking lunges are a lower body exercise that targets the quadriceps and glutes through a side-to-side lunge pattern. They improve frontal plane strength, hip abductor activation, and dynamic balance.
How to do it
- Stand with feet together and hands on your hips or extended in front.
- Step one foot out wide to the side and lower into a lateral lunge by shifting your weight over that foot.
- Keep the opposite leg straight and both feet flat on the ground.
- Push off the bent leg to bring your feet back together.
- Repeat in the same direction for the desired steps, then switch sides.
Form cues
- Step wide to the side with control
- Keep your chest tall and core braced
- Push your hips back as you bend the knee
- Keep both heels flat on the floor
- Drive through the stepping foot to return
Breathing: Inhale as you step out and lower down, then exhale as you push back up to the starting position.
Common mistakes
- Letting the heel lift off the floor, which shifts too much pressure to the toes and knee
- Knees caving inward during the step, which places unnecessary stress on the joint
- Bending too far forward at the waist instead of sitting the hips back
- Taking a step that is too wide, making it difficult to push back up smoothly
Muscles worked
Primary: quads. Secondary: glutes, hip abductors, hamstrings.
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 discomfort in your knees or hips, ease off and try a shallower movement or gentler alternative.
- If you have acute knee or hip joint issues, check with a qualified professional before adding lunges to your routine.
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 in my inner thigh?
Feeling lateral lunges in your inner thighs (adductors) is completely normal because your muscles work to control the sideways movement.
How often should I do lateral walking lunges?
You can include these 1 to 3 times per week in your lower body or full-body routine, allowing at least a day of rest between sessions.
Do I need any equipment to start?
No, your body weight is plenty to learn the movement pattern and build initial strength and stability.