Lateral Lunge (How To, Muscles Worked, Benefits)

Lateral Lunges (also known as side lunges) build strength, mobility, and control in the hips, glutes, and inner thighs by moving through a side-to-side range of motion.

This lateral movement targets muscles that aren’t hit as directly in forward or reverse lunges, making it a great addition for well-rounded lower-body development and injury prevention.

Primary Muscles Worked: Gluteus Maximus, Quadriceps, Adductors
Secondary Muscles Worked: Hamstrings, Calves, Core
Equipment Needed: Bodyweight (optional: Dumbbells or Kettlebell)

How To Do Lateral Lunges

Step-by-Step Instructions

Set-Up:
- Stand tall with feet together, arms at your sides or in front of your chest for balance.
- Brace your core and keep your chest up.
Execution:
- Take a big step out to one side, keeping the other leg straight.
- Push your hips back and bend the knee of the stepping leg, lowering into a squat position while keeping the opposite leg extended.
- Keep your foot flat and knee tracking over the toes on the bent leg.
- Push off the bent leg to return to the starting position.
- Repeat on the same side or alternate legs.
Tips for Proper Form:
- Keep your torso upright and back flat throughout the movement.
- Step wide enough to load the glutes and inner thigh but not so wide that you lose balance.
- Drive through your heel to return to standing.

Key Benefits

Strengthens the lower body through a lateral (side-to-side) range of motion.
Improves hip mobility and stability.
Helps correct muscular imbalances and supports injury prevention.

Modifications and Variations

Easier Option:
- Use bodyweight only and reduce the depth of the lunge.
- Perform assisted (e.g., using a TRX or holding onto a rig for support).
Harder Option:
- Hold a dumbbell or kettlebell in a goblet position.
- Add a pause at the bottom or slow the tempo.
- Turn into a walking lateral lunge for more dynamic movement.

Common Mistakes

Collapsing the Knee Inward: Keep the knee tracking in line with your foot.
Leaning Too Far Forward: Sit back into the hip instead of folding at the waist.
Not Stepping Wide Enough: A short step limits the range of motion and muscle activation.

Reps and Sets Recommendations

For Strength/Mobility: 3–4 sets of 6–8 reps per side.
For Conditioning: 2–3 sets of 10–12 reps per side at a steady pace.
In a Warm-Up: 1–2 rounds of 8–10 reps each side using bodyweight only.

Lateral Lunge Alternatives

Need an alternative for Lateral Lunges? Here are a couple of exercises that you may be able to use as a replacement.

Elbow to Ankle

Elbow to Ankle is a great dynamic warm-up movement.

Take a big step forward with the right foot, bend the front knee and drop the back knee towards the ground – similar to a lunge. Brace the left hand on the ground and try to take the right elbow to the right ankle.

If you can’t quite get the elbow to your ankle, that’s okay, just go for as much range of motion as you can get. On the other hand, if you can get your forearm all the way onto the ground then gold star for you.

Leg Swings Side to Side

Another really good and really simple warm-up movement to loosen up the groin are Side to Side Leg Swings. They can be done with minimal space and no equipment. You can also quickly switch to Front to Back Leg Swings and warm up the hip flexors and hamstrings as well.

Lateral Lunge Variations

Side to Side Lunge

Side to Side Lunges are a very similar variation to Lateral Lunges. The only change here really is that you get into a wide stance and merely shift from one side to the other. So, the feet stay in place and you basically shift from a Lateral Lunge position on one side directly into a Lateral Lunge position on the other side.

These are an especially effective variation if you are short on space.

Goblet Lateral Lunge

If you’d like to turn Lateral Lunges from a warm-up movement into a strength-building movement, then grab a kettlebell.

Cradle the kettlebell at the chest, just like you would with a Goblet Squat. Then, perform Lateral Lunges just like you would normally.