Bodyweight Lateral Lunge
A unilateral lower-body exercise that steps sideways to target quads, glutes, adductors, and hamstrings for improved hip mobility, stability, and athletic performance in the frontal plane.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart, slight knee bend, core engaged, hands on hips or clasped at chest.
- Step wide to one side with lead foot, toes forward.
- Bend lead knee and hinge hips back to lower until thigh parallel to ground.
- Keep trail leg straight with foot flat.
- Pause briefly at bottom, feeling inner thigh stretch.
- Push through lead heel to drive back to start.
- Alternate sides for reps.
Coaching Tips
Form Cues
- Chest up and tall
- Knee tracks over toes
- Hinge hips back
- Push through heel
- Core tight
- Trail leg straight
Breathing
Inhale as you lower into the lunge; exhale as you push back to standing while bracing core.
Tempo
3-1-1
Range of Motion
Lower until lead thigh is parallel to ground and knee at 90 degrees; trail leg remains straight without knee lock.
Safety
Safety Notes
- Avoid if acute knee or groin injury
- Warm up hips and ankles
- Stop if pain in joints
- Master form before adding weight
- Use support for balance if needed
- Consult physician for pre-existing conditions
Spotting
Not required for bodyweight version; self-spot by using wall for balance if unstable.
Common Mistakes
- Leaning torso forward
- Knee past toes
- Uneven step width
- Rounding back
- Incomplete depth
- Neglecting core brace
When to Avoid
- Acute knee injuries
- Groin strains
- Hip impingement
Flexibility Needed
- Adequate hip abduction range
- Ankle dorsiflexion for depth
Build Up First
- Basic hip hinge proficiency
- Single-leg balance competency
Also known as
Side Lunge
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