Strength Training · Calisthenics
Lateral Lunge
The lateral lunge is a bodyweight exercise that strengthens your thighs and glutes by stepping sideways into one hip. It also builds control during side-to-side movement.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet hip-width apart.
- Take a wide step to your right with your toes pointing generally forward.
- Lower your hips back over your right leg by bending your right knee, keeping your left leg straight.
- Push through your right foot to rise.
- Bring your right foot back to the starting stance.
Form cues
- Track your bent knee over your toes.
- Keep your whole stepping foot grounded.
- Breathe out as you rise.
Common mistakes
- Stepping too wideShorten your step enough to lower smoothly without feeling stuck at the bottom.
- Rounding your backKeep your chest lifted as your torso leans forward from your hips.
- Rushing between repetitionsRegain a steady standing position before starting the next repetition.
Safety
Dropping too deeply or bouncing at the bottom can strain your inner thigh. Losing knee alignment under fatigue can also irritate your knee.
- Use a level, nonslip surface with clear space beside you.
- Warm up with shallow repetitions before increasing depth.
- Stop the set if you lose balance or cannot control the descent.
Use a shallower range if mobility limits your depth; get guidance from a physiotherapist if you have ongoing groin, hip, or knee pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Alternate sides or complete all repetitions on one side before switching.