Legs · Compound

Lateral Lunge

A side lunge that trains the legs in the frontal plane and works the inner thighs.

MAIN MUSCLE
Quads, Adductors
ALSO WORKS
Glutes
EQUIPMENT
Dumbbell, Bodyweight
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with feet together holding a weight at the chest.

  2. Take a wide step to one side.

  3. Sit the hips back over the stepping leg, keeping the other leg straight.

  4. Push off the bent leg to return to the start.

COMMON MISTAKES

  • Front knee collapsing inward; keep it tracking over the middle toes.
  • Too short a stance; take a step long enough to keep the front heel down.
  • Pushing mainly off the back leg; drive through the front heel.

TIPS

  • Keep the torso tall and lower straight down, like an elevator.

QUESTIONS

Which muscles does Lateral Lunge work?

The main muscle is Quads, Adductors. It also works Glutes.

How many reps should I do?

FORGE suggests 8-12 reps for Lateral Lunge. The app adjusts sets and reps to your goal and level.

What can I do instead of Lateral Lunge?

These train the same muscles: Cossack Squat, Reverse Lunge, Goblet Squat.