Lateral Lunges - Bodyweight

Other types of Lateral Lunges: Free Weight

  • Start standing with your feet together. Place your hands on your hips and pull your shoulders back.

  • Step to your right bending your right leg and keeping your heel on the ground. Bend slightly forward from the hips, keeping your hands on your hips or pointing your arms towards your right foot. Push off your right leg and return to starting position.

  • No equipment needed.

  • Glutes  Inner Thighs  Thighs 

  • Hamstrings  Hips  Lower Back  Lower Legs 

  • Rectus femoris, Vastus lateralis, Vasuts medialis, Vastus intermedius, Adductor longus, Adductor brevis, Adductor magnus, Gluteus maximus, Soleus

  • TIP: Keep your spine in neutral alignment.

Variations for Lateral Lunges

  • Step-ups

    Use varying heights to strengthen your legs from all angles.

  • Stationary Lunges

    Use your arms out to the side in order to help you balance, if necessary.

  • Lunges

    Lunges can be done anywhere and just a few can really fatigue your leg and hip muscles.

  • Lateral Lunges With Spiral

    Doing these without weight allows you to focus on the spiral motion of your back and your hips and knee placement without being distracted with extra weight.

  • Lateral Lunges Off Step

    The step offers height to make your hip muscles work harder in the lunge.


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Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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