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Lateral Lunge

A side step into a single-leg squat trains the legs in the side-to-side plane.

BeginnerBodyweight3 × 8–12 per side
Lateral Lunge demonstration thumbnail — [LATERAL LUNGE] Leg Strength Exercise | Form, Variations, Equipment, & Common Mistakes
QuadsBodyweight

Lateral Lunge

Demo · Dr. Morgan Nolte, Zivli

Verified Lateral Lunge demonstration by Dr. Morgan Nolte, Zivli. Click to play.

How to do the Lateral Lunge

  1. 1Step wide to the side
  2. 2Sit the hips back over that foot
  3. 3Other leg stays straight
  4. 4Push back to the start

Benefits of the Lateral Lunge

  • Builds strength and size in the quads through a full, controlled range of motion
  • Also trains glutes, adductors as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services