Bodyweight Lateral Lunge

Hip|Knee
Setup Instructions

Stand upright with your feet together and your arms relaxed at your sides. Maintain a tall posture with your chest lifted and your core engaged. Ensure you have enough space to step out to the side comfortably.

How To Perform

Step out to the side with one foot while keeping the other foot planted. Bend the stepping knee and sit your hips back while the opposite leg remains straight. Lower your body until you feel a stretch through the inner thigh or reach a comfortable depth. Push through the stepping foot to return to the starting position.

Dosage
3–4 sets, 6–10 repetitions per side, Rest 60–90 seconds between sets
Key Cues
  • Step out wide to the side
  • Sit your hips back as you lower
  • Keep your chest tall
  • Push through the stepping foot to return
Exercise Purpose
This exercise builds lower body strength while improving control during side-to-side movements. It helps develop strength and stability in the hips and legs in the frontal plane.
When To Use
This exercise is useful for improving lower body strength and control during side-to-side movements.
Common Mistakes
  • Leaning excessively forward
  • Knee collapsing inward
  • Taking too small of a step
  • Losing balance during the movement
Progress When
  • You can perform all repetitions with good control
  • The movement feels stable and balanced
  • You are ready to add resistance or increase difficulty
Regress If
  • Pain increases during the movement
  • You cannot control the lowering phase
  • You lose balance during the exercise