Lateral Lunge
Trains the quadriceps, with help from the hamstrings and glutes. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Lateral Lunge
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Lateral Lunge trains
Technique
How to do the Lateral Lunge
- Stand upright with your feet hip-width apart and your hands clasped in front of your chest.
- Take a wide step out to the right, pushing your hips back and bending your right knee to lower into a side lunge, while keeping your left leg straight.
- Lower until your right thigh is close to parallel with the floor, keeping your chest up and your right heel flat.
- Push through your right heel to return to the starting position. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Keep the knee of your bending leg tracking over your toes, not caving inward.
- Push your hips back as you lunge to load your glutes and protect your knees.
- Keep both feet pointing forward and your trailing leg straight throughout.
- Exhale as you push back to the start and inhale as you lower into the lunge.
Substitutes
Swap Lateral Lunge for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lateral Lunge for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.