Reps Only exercise

Lateral Lunge form, muscles worked, and workout tracking

The lateral lunge is a frontal-plane bodyweight movement in which the lifter steps sideways and sits into one hip while the other leg stays straight, loading the glutes, quadriceps, and especially the adductors of both legs. Lifters use it to build side-to-side strength and hip mobility that sagittal-plane squats and lunges miss, supporting change-of-direction ability and groin resilience in athletes.

Lateral Lunge illustration

How to do Lateral Lunge

  1. 1Stand tall with your feet together and your hands clasped in front of your chest for balance.
  2. 2Take a wide step directly to one side, keeping both feet pointing mostly forward.
  3. 3Inhale as you push your hips back and bend the stepping knee, sitting into that hip while the trailing leg stays straight.
  4. 4Keep the heel of the bent leg flat and your chest up, avoiding letting the knee collapse inward or the torso slump.
  5. 5Exhale and push powerfully off the bent leg to return to standing, then alternate sides or finish all reps on one side.

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Track Lateral Lunge in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.