Lateral lunge

Also called Side lunge.

What is a lateral lunge?

A lateral lunge is a sideways step into a bent-leg position followed by a return to standing. This guide covers the bodyweight version: step out, sit your hips toward that leg while the other stays straight, then push back to your starting stance.

Two three-quarter views of a female anatomical model taking a sideways step with hands held in front. The wider position bends one knee while the other leg is straight; both feet face generally forward. Thigh and hip regions are shaded red.

How do you perform a lateral lunge?

Set up

Stand with your feet about hip width apart and your hands in front of you. Leave enough clear space to step sideways.
Keep your toes pointing ahead and your weight balanced before taking the first step.

Execution

Step out to one side and place the whole foot on the floor. Bend that knee as you move your hips back toward it, keeping the other leg straight.
Lower to a comfortable depth with the stepping knee aligned with its toes. Keep both heels down and let your torso lean forward slightly with your hips.
Push through the stepping foot to bring yourself back to the starting stance. Regain your balance before repeating, then complete your planned reps on the other side.

Common mistakes

Taking a step too wide to return from
Use a shorter step if you need to twist or drag your foot to get back to standing.
Bending both knees into a wide squat
Keep the non-stepping leg straight while sitting toward the leg that stepped outward.

Where it fits in a session

Place this where your plan calls for lower-body assistance work.

Log repetitions per side, and use the same depth and counting method when comparing sessions.

Muscles worked

Front

Back

Primary

Secondary

None listed in this guide

Schematic surface view. Some muscles are partly visible or not shown.

Variations

Cossack squatKeep a wide stance and allow the straight leg’s toes to lift while squatting toward the other side.

Frequently asked questions

Are side lunges and lateral lunges the same?

Yes. These names describe the same sideways lunge.

Should I alternate legs?

Either sequence works for this guide. Complete one side at a time or alternate after returning to standing; keep your counting method consistent in your workout log.