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Last updated March 5, 2026
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QuadricepsglutesAdductors
Lateral Lunge
Step wide to the side and sit your hips back into a lateral lunge, then push off to return to standing.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
inner thigh (large)hamstringsdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand tall with feet hip-width apart.
- Keep your arms extended in front or at your chest for balance.
- Engage your core.
- Step 2Execution
- Take a wide step directly to one side.
- Bend the stepping leg and push your hips back as if sitting into a single-leg squat.
- Keep the non-stepping leg straight with the foot flat on the floor.
- Lower until the working thigh is roughly parallel to the floor.
- Step 3Return
- Drive through the heel of the working leg to push yourself back to the starting position.
- Keep your chest up and avoid rounding your back.
- Alternate sides or complete all reps on one side before switching.