Lateral lunge: how to do it and what it works

Hip shift to one side for leg strength and adductor control.

Image: start and end of the movement.

How to do it

Lunge to the side where one leg bends while the other stays long, useful to train the frontal plane with a scalable range.

Form. Take a step to the side, send your hips back over the bending leg and keep the other foot fully planted.

Common mistake. Letting the knee close in, collapsing the arch of the foot, or forcing depth without mobility.

Quadriceps, Gluteus maximus · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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