Lateral Lunge
Lateral lunge stepping out wide — frontal-plane lower-body work with adductor stretch on the straight leg.
Level: Beginner
Primary: Cardio Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Unilateral
Type: Flexibility (Dynamic Stretching)
Equipment: Body Weight
Sports: Basketball Football Hockey Lacrosse Soccer Tennis
Target muscles
The quadriceps and gluteus maximus of the working leg drive the lift. The adductors of both legs work. The trunk holds upright posture. As a frontal-plane movement, the lateral lunge complements the sagittal-plane work most lower-body programs emphasize.
How to perform
Setup
Stand with feet together. Hands on hips or in front for balance.
Execution
Step one foot out wide to the side. Shift weight onto that leg, bending the knee while keeping the opposite leg straight. Push through the heel of the bent leg to return to the starting position.
Common mistakes
- Knee diving inward.
- Torso pitching forward.
- Straight leg bending.
- Going to a depth your mobility doesn't allow.
- Cutting depth.
Progressions and regressions
Regress to a smaller lateral step. To progress, add load, work the Cossack squat for greater range.
Programming notes
Frontal-plane lower-body work. 3 sets of 8-12 per side, twice a week.
