Lateral Lunge
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Dumbbell, Kettlebell
Primary muscle group
Adductors, Gluteus Maximus
Secondary muscle groups
Quadriceps, Hamstrings, Gluteus Medius
Movement pattern
Frontal Plane Lunge
Training goal
Change of Direction
Sport
General Athletic Development, Basketball, Volleyball, Tennis, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build strength and control in the frontal plane and lengthen the adductors under load.
How it fits the system. A beginner-level frontal plane lunge entry in the Strength section, programmed to develop change of direction. Related work in the library: Reverse Nordic Curl and Wall Sit.
Primary muscles
Adductors, Gluteus Maximus
Secondary muscles
Quadriceps, Hamstrings, Gluteus Medius
Movement pattern
Frontal Plane Lunge
Equipment
Dumbbell, Kettlebell
Difficulty
Beginner
How to Perform
- Stand tall holding a weight at the chest.
- Take a wide step directly to one side.
- Sit the hips back and bend the stepping knee while the other leg stays straight.
- Keep both feet flat and pointing forward.
- Push off the bent leg to return to the middle.
- Alternate sides or complete all reps on one side.
Coaching Cues
- Push the hips back, not just the knee forward.
- Keep the trailing leg straight to feel the adductor.
- Keep both feet flat on the floor.
Common Mistakes
- Letting the trailing foot roll onto its edge.
- Turning it into a forward lunge.
- Rounding the back to reach lower.
Progressions & Regressions
Progressions
Add load, or progress to a lateral squat with a slider.
Regressions
Bodyweight lateral lunge with a shorter step.
When to Use It
When to use
In warm-ups, or as accessory work for change of direction.
When not to use
With acute groin strain symptoms.
Programming
3 sets of 8 to 10 reps per side.
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