Muscles worked
What the lateral lunge trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set a wide stance. Stand with your feet about twice shoulder width apart, toes forward or turned out slightly, weight spread evenly. Clasp your hands in front of your chest or hold them out in front for balance.
- 02
Clear your space. Use a floor that will not slip, with enough room to stand that wide and sit your hips back.
- 03
Optional weight. Hold one dumbbell or kettlebell at your chest, elbows tucked, goblet style. Start with bodyweight until both sides feel steady.
- 04
Brace. Take a breath into your belly, tighten your midsection, and look straight ahead before the first rep.
Step by step
How to do the lateral lunge
- 01
Shift to one side. Keeping both feet planted, shift your weight onto one leg. If you prefer, you can start with your feet together and step out wide to one side instead.
- 02
Sit back. Bend that knee and push your hips back as if sitting into a chair beside you. Your chest leans forward a little, but your back stays flat.
- 03
Bottom. Go as low as you can with your bent knee tracking over your middle toes, your heel down and your other leg straight with that foot flat. A thigh near parallel to the floor is a good target once you have the mobility.
- 04
Push back. Drive through the whole foot of your bent leg, heel included, and push yourself back to center, standing tall with your feet still wide.
- 05
Switch sides. Reset your balance, then shift to the other leg. Alternate sides, or finish all reps on one side before switching. Do the same number on each leg.
Cues to say in your head
- Shift over, sit back
- Knee over middle toes
- Other leg long
- Heel stays down
- Chest proud, back flat
- Push the floor away
Fix these first
Common mistakes
Knee caving in
Keep the bent knee pointing the same way as your toes, over your middle toes. If it keeps caving, go less deep or use less weight until you can control it.
Squatting straight down instead of sitting back
Push your hips back first, then bend the knee. Dropping straight down puts most of the load on the front of the knee.
Heel lifting on the working leg
Keep the whole foot on the floor and drive through your heel. If the heel pops up, shorten the depth or widen your stance slightly.
Bending the straight leg
Keep the trailing leg long with its foot flat. If you cannot keep it straight, do not go as deep yet.
Rounding your back
Hinge forward from your hips with your chest up and your spine long. Hold any weight close to your chest.
Stance too narrow
Set your feet wider. A narrow stance turns the rep into a lopsided squat and loses the inner thigh stretch.
Stay safe
Start with bodyweight and a shallow range, then go deeper over a few weeks as your inner thighs loosen up; pushing too deep too soon is a common way to strain the groin. If a rep feels unstable, stop going down, push back to center and reset. With a dumbbell or kettlebell, keep it at your chest and simply set it down if you lose balance. Stop if you feel sharp pain in your groin, knee or hip, and see a qualified professional if it persists.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 4 | 6 to 8 each side | 75–82% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 12 each side | 60–75% 1RM | 1.5 to 2 min |
| Technique | 2 to 3 | 10 to 15 each side | 40–60% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
129–162lb
3 to 4 sets of 8 to 12 each side reps, 1.5 to 2 min rest. Goblet loaded is most common. Take sets close to failure while your knee and back position stay clean.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Lateral Lunge questions
What muscles do lateral lunges work?
Lateral lunges mainly work the quads, glutes and inner thigh adductors of the leg you step onto, with the hamstrings helping. Your calves, obliques and abs keep you balanced, and the straight leg's inner thigh gets a stretch.
Is a side lunge the same as a lateral lunge?
Yes, side lunge and lateral lunge are two names for the same exercise: from a wide stance, or a wide step to the side, you sit back into one leg and keep the other leg straight.
Should my toes point forward in a lateral lunge?
Point your toes forward or turned out slightly, whichever lets your bent knee stay in line with your middle toes. Keep both feet flat on the floor.
How low should I go in a lateral lunge?
Go as low as you can while your bent heel stays down, your knee tracks over your toes and your other leg stays straight. For many people that is thigh near parallel to the floor, but build depth over time.
Are lateral lunges good for your inner thighs?
Yes. The adductors of the bent leg help control the movement and push you back to center, and the straight leg's adductors are stretched, so lateral lunges train inner thigh strength and help with mobility there.
How many sets and reps of lateral lunges should I do?
Most people do 2 to 4 sets of 8 to 12 reps on each side. Use bodyweight while you learn it, then hold a dumbbell or kettlebell at your chest to make it harder.
Train in Protocol
Log your lateral lunge by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.