Lateral Lunge

Quads, Adductors, Abductors, GlutesBodyweight

A side lunge stepping out to shift weight onto one leg while driving the hips back. Strengthens quads and glutes while targeting the adductors and abductors.

How to do it

1Stand tall with feet parallel and shoulder-width apart.

2Take a wide step out to the side, keeping both feet parallel.

3Bend the knee of the working leg and sit your hips back, loading that leg while keeping the non-working leg straight.

4Lower to a comfortable depth, keeping your chest up and working heel planted on the floor.

5Push off the working heel to drive back to the starting position.

Common mistakes

Lifting the heel of the working foot, shifting stress onto the knee joint.

Rounding the back, which disengages the glutes and overloads the lower back.

Letting the knee flare too far out to the side past the toe line.

Breathing

Inhale as you step out and lower down; exhale as you push back to the starting stance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.