The lateral lunge is a lower-body bodyweight movement that works the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. It is often performed for reps as part of a dynamic warm-up or mobility routine but can also work in a circuit or other workouts.
Builds strength, stability, and balance
Stretches and trains the adductors and abductors
Strengthens stabilizer muscles for other exercises or sports involving lateral movement
Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up.
Pause at the bottom of the motion, and then extend through the working leg to return to a standing position, transitioning into a lunge to the opposite side.