Exercise library · Legs
Lateral Lunge.
Side lunge that trains the quads, glutes, and inner thighs.
Also known as: Side Lunge
BeginnerDumbbells
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Stand tall holding a dumbbell at the chest
- Step 02
Step out wide to one side
- Step 03
Bend the stepping knee and sit the hips back
- Step 04
Keep the trailing leg straight
- Step 05
Push back to the center
- Step 06
Alternate sides each rep
What separates good from great
Pro cues.
Sit back into the hip, not just down
Keep the chest up
Point the toes forward
Common questions
Questions, answered.
- What is the Lateral Lunge?
- Side lunge that trains the quads, glutes, and inner thighs.
- What muscles does the Lateral Lunge work?
- The Lateral Lunge primarily works your quadriceps and glutes. It also recruits your adductors as secondary movers.
- What equipment do I need for the Lateral Lunge?
- You need dumbbells to perform the Lateral Lunge.
- How many sets and reps should I do for the Lateral Lunge?
- A typical prescription for the Lateral Lunge is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Lateral Lunge good for beginners?
- Yes. The Lateral Lunge is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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