Lateral Lunge

GymDaze demonstration

Watch Lateral Lunge

Technique

How to perform Lateral Lunge

1. Stand with your feet about hip-width apart, your toes facing forward, and your trunk lightly braced.
2. Take a wide step to one side and plant the whole stepping foot while keeping both feet facing generally forward.
3. Bend the stepping hip and knee and sit your hips back, keeping the opposite leg straight and both soles on the floor.
4. Keep the bent knee tracking in line with that foot. Allow a slight forward lean from your hips while keeping your back neutral and your chest facing forward.
5. Lower only as far as you can control without lifting a heel, rounding your back, or letting the bent knee collapse inward.
6. Push through the stepping foot to straighten that hip and knee, bringing the foot back beside the other to return to your starting stance.
7. Repeat on the other side, using the same controlled step, lowering, and return.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Adductor Magnus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.