Lateral Lunge
A lateral-plane lunge that trains single-leg strength in the frontal plane — balancing the typical sagittal-plane lunge work and developing the hip mobility/strength critical for athletic side-to-side movement.
About This Exercise
A lateral-plane lunge that trains single-leg strength in the frontal plane — balancing the typical sagittal-plane lunge work and developing the hip mobility/strength critical for athletic side-to-side movement.
1Setup
Stand with feet wider than hip-width apart, toes pointing forward. Hands can be on hips, prayer-position at chest, or holding a goblet weight.
2Execution
Shift your weight to one side and bend that knee, sitting your hips back and dropping toward that foot. The opposite leg stays straight (with the foot flat on the floor). Lower until the working-side hip is at or below the knee. Push through the working-side foot to return to standing. Alternate sides or complete all reps on one side first.
Pro Tips
- Toes point forward throughout — do not let the bent-knee foot turn out
- Sit back into the working hip — chest stays up
- The straight leg should feel a gentle adductor stretch
- Goblet hold (weight at chest) helps counterbalance and adds load
Train This Exercise
Quick workout with this exercise
How to programme it
| Movement pattern | Lunge |
|---|---|
| Movement type | Compound |