Lateral Lunge

Start

Finish

similar: Barbell Side Split Squat

How to do it

Step wide to one side, push the hips back and bend that knee while the other leg stays straight, feeling the inner thigh load, then push off the bent leg back to standing.

Muscles worked

Primary: quads · Also works: adductors, glutes

Equipment

No equipment

Common mistakes

• Squatting straight down instead of sitting the hips back, which makes the knee do all the work
• Letting the toes of the working foot point out sideways rather than staying forward
• Letting the straight leg heel lift off the floor as you shift over

Variations

• Hold a dumbbell in the goblet position
• Step out and back without the foot touching down between reps

Can't do this one? Swap it for

• Cossack Squat
• Dumbbell Lateral Lunge
• Curtsy Lunge
• Goblet Squat

Related exercises

• Barbell Back Squatquads
• Goblet Squatquads
• Bodyweight Squatquads
• Leg Pressquads
• Bulgarian Split Squatquads
• Walking Lungequads