Lateral Lunge

Works the frontal plane: adductors, glutes and quads through a pattern that is rarely trained but useful.

• Compound
• Bodyweight
• Intermediate

How to do it

• A wide step to the side, sit into that hip
• Knee aligned with your foot, the other leg straight
• Push to return to the middle

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting your knee cave inwards
• Not dropping your hips far enough

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Goblet Squat
• Alternating Dumbbell Forward Lunge