Lateral Lunge Guide: How to Master Lateral Lunges

A lateral lunge, also known as a side lunge, is a bodyweight exercise that works multiple muscle groups throughout your lower body, including your quadriceps, abductors, glutes, and hamstrings. Practice lateral lunges by moving your left foot out to your side, extending your left leg as you hinge your right knee. Keep your upper body aligned and your back straight as you lower yourself with your right leg. Once at the bottom of the movement, press into your right foot and raise to a standing position once again.

Although the lateral lunge and side step squat are both lower-body exercises that work many of the same muscles, they differ from each other in a few key ways.

• Movement pattern: When performing lateral lunges, use a fluid unilateral movement, keeping one leg extended at all times. In contrast, practice side step squats by stepping to the side before squatting and hinging with both of your knees.
• Difficulty level: Lateral lunges are typically more difficult than side step squats, as they require more balance and stability.
• Variations and modifications: The lateral lunge and the side step squat require no equipment, making them both good options for home workouts. Lateral lunges can help you practice your lunging form, acting as a warm-up for more advanced lunge variations that might use a kettlebell, barbell, or a pair of dumbbells. For a more difficult version of the side step squat, place a resistance band around your legs during the movement.

For the lateral lunge, begin with 2–3 sets of 10–15 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Stand with your feet hip-width apart with a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. The weight on your feet should be evenly distributed along each entire foot. Grip the floor with your feet to create a stable foot position.
2. 2. Place your hands on the sides of your hips, and pre-tension your shoulders, hips, and core. All repetitions should begin from this position.
3. 3. While maintaining a neutral spine and an upright chest position, slowly take a big step to the side, and shift your bodyweight over your lead leg.
4. 4. As your foot contacts the ground, bend your hips and knees while simultaneously sitting your hips back until your shin is in a fairly upright position. Your knee should finish over your second and third toes, and your foot should be pointed forward.
5. 5. As you sit back into the lunge position, allow your chest to move forward over your bent leg. Your opposite leg should be straight and your foot should be pointed forward. Your pelvis should be neutral at the bottom position. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any water out of the front, back, or sides of the bucket.
6. 6. Pause for a second at the bottom of the movement.
7. 7. To begin the upward movement, keep your chest high, and push your entire foot into the ground, using your glute and quad to push back to an upright position.
8. 8. Both legs should finish next to each other as you return to the starting position. At the end of each repetition, your shoulders should finish directly over the hips.
9. 9. Alternate with the opposite side for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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