Lateral lunge
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Muscles worked
- High load
- Adductors
- Medium load
- Quads
- Low load
- Core, Glutes · Medius, and Hamstrings · Hip extension
Secondary muscles
How to do it
Stand tall holding a dumbbell at the chest, then take a wide step directly out to the side. Sit back into the hip of the stepping leg, bending that knee while the trailing leg stays completely straight and both feet stay flat and pointing forward. Push off the working leg to return to standing. The stretch you feel down the inside of the straight leg is the point — go only as wide as you can go without the trailing heel lifting.
Form cues
- Step wide, sit back into the stepping hip
- The trailing leg stays straight
Safety
Talk to a professional before this exercise if you have any of the following:
KneeAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.