Lateral Lunge

A lower body compound movement where you step sideways and bend one knee to target the adductors, abductors, and leg muscles.

Instructions

1. Stand upright with feet hip-width apart and hands clasped in front of your chest or at your sides.
2. Take a wide step to one side, keeping your toes pointing forward.
3. Bend the knee of the stepping leg and lower your body down, shifting your weight onto that leg.
4. Keep the non-stepping leg straight and use it for balance.
5. Your front knee should track over your toes and not extend past your toes.
6. Descend until your front leg is nearly parallel to the ground.
7. Push through the heel of your front leg to return to the starting position.
8. Repeat on the opposite side.
9. Continue alternating sides for the prescribed number of repetitions.

Tips

• Maintain an upright torso and engage your core throughout.
• Take a large enough step to allow proper knee positioning.
• Keep your weight in your front heel as you push back to start.
• Move slowly to emphasize leg muscle engagement.
• For added difficulty, hold dumbbells at your sides or a weight in front of your chest.
• Beginners should focus on achieving the proper range of motion before adding weight.