Quads
Lateral Lunge
The Lateral Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: adductors 19%, gluteus maximus 17% and quads (vastus lateralis) 14%.
How to do it
- Stand with the feet together holding one dumbbell vertically at the chest with both hands.
- Take a wide step out to the side, toes pointing forward.
- Sit the hips back and bend the stepping knee while the trailing leg stays straight.
- Lower until the bent thigh is close to parallel with the chest up.
- Push off the bent leg back to the start and repeat, then switch sides.
Tips
- Feel a stretch along the inside of the straight leg at the bottom.
- Keep the knee of the bent leg in line with its foot.
Common mistakes
- Leaning the torso sideways instead of sitting back.
- Letting the straight-leg foot roll onto its edge.
- Rushing the push-off so the step turns into a hop.
Muscles worked by the Lateral Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A side lunge stretches and loads the adductors of the straight leg. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Lateral Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lateral Lunge work?
Mainly the adductors, gluteus maximus and quads (vastus lateralis). The quads (vastus medialis), gluteus medius and quads (rectus femoris) assist.
Is the Lateral Lunge good for beginners?
Yes. The Lateral Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lateral Lunge?
For example the Cossack Squat, Dumbbell Lateral Lunge and Deficit Reverse Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Lateral Lunge harder?
Add weight or reps, or move on to the Cossack Squat and Barbell Reverse Lunge.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.