Lateral Lunge

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Hold a dumbbell at your chest and stand with your feet together.
• Take a wide step to the side and shift your hips back as if sitting in a chair.
• Push off the floor with your bent leg to return to the starting position.
• Keep your trailing leg completely straight and your torso upright throughout the movement.

Common mistakes

• Allowing the knee of the working leg to collapse inward.
• Rounding the spine and letting the weight pull the torso forward.
• Lifting the heel of the working foot off the floor at the bottom of the lunge.

Frequently asked questions

How deep should I go in the lateral lunge?

Descend until your thigh is parallel to the floor, or as deep as your hip mobility allows without rounding your lower back.

Can I perform this exercise with two dumbbells?

Yes. You can hold a dumbbell in each hand, letting them frame your working knee as you descend into the lunge.

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