Warm Up Lateral Lunges
Warm up lateral lunges are a bodyweight exercise targeting the hip adductors and inner thighs. The lateral stepping pattern dynamically stretches and activates the groin and hips, making it effective as a lower body warm-up movement.
How to do it
- Stand with feet together and hands on your hips.
- Take a wide step to the right and shift your body weight over your right leg, bending the right knee.
- Keep your left leg straight as you sink into the lateral lunge.
- Push off your right foot to return to the starting position.
- Repeat on the left side and continue alternating for the desired number of repetitions.
Form cues
- Take a wide step to the right and keep your chest up.
- Shift your weight over your working leg and bend the knee.
- Keep your trailing leg straight with your foot flat on the floor.
- Push firmly off your bent leg to return to the center.
Breathing: Inhale as you step out and lower your body, then exhale as you push back up to the starting position.
Common mistakes
- Caving your knee inward during the descent, which places unnecessary stress on the joint.
- Lifting the heel of your stepping foot off the ground, which reduces your balance and stability.
- Bending too far forward at the waist, which shifts the focus away from your hips and inner thighs.
Muscles worked
Primary: adductors. Secondary: quads, glutes, hamstrings.
Suggested sets & reps
Get fitter
2–3 sets × 10 reps per side, rest 45 s
Lose weight
2–3 sets × 10–12 reps per side, rest 45 s
Build muscle
3 sets × 8–10 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your groin or knees, ease off or stop the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should my heel stay flat on the floor during the lunge?
Yes, try to keep the entire foot of your bending leg flat on the ground to maintain balance and proper muscle engagement.
How deep should I go into the lateral lunge?
Go only as deep as your hip and inner thigh flexibility allows without letting your heel lift or your form break down.
Can I use this as a standalone leg exercise?
This movement is designed primarily as a dynamic warm-up to prepare your lower body, rather than a heavy strength builder.