Also known as: side lunge, side lunges, side step lunge, lateral step lunge, side split squat

What is Lateral Lunge?

The lateral lunge is a side-to-side bodyweight squat that strengthens the quadriceps, hamstrings and glutes while improving hip mobility and balance. It’s an easy-level leg exercise suitable for beginners, focusing on controlled lateral movement and proper knee tracking to protect joints.

How to Do Lateral Lunge

  1. Set your stance: Stand feet shoulder-width, toes forward, chest up. Engage core and shift weight evenly before initiating the step to either side.
  2. Step out wide: Take a controlled wide step to the right, keeping the left leg straight. Plant the right foot flat with toes pointing forward.
  3. Sit into squat: Hinge at the hips and sit back into a squat on the stepping leg, keeping chest upright and right knee tracking over toes.
  4. Drive through heel: Press powerfully through the stepping heel to return to standing, extending the right hip while keeping the opposite leg straight and stable.
  5. Repeat and switch: Complete desired reps on one side or alternate each rep. Maintain toes forward, neutral spine and controlled tempo to avoid knee collapse.

Muscle Groups

Glutes, Quadriceps, Hamstring

Description

Start with your feet shoulder-width apart, toes pointed straight forward. Step out with your right foot as wide as comfortable. Squat down and drive through the right heel, while keeping the left leg straight. Keep your back neutral.

Keep soles of the feet on the ground and toes pointed straight forward. Make sure your right knee tracks over your right foot, and does not collapse inward.

Powerfully “punch” your right heel into the floor to push yourself back to the full standing start position. Repeat for repetitions before switching legs, or alternate sides each rep.


Form note: Make sure you’re sitting down, as in a standard squat rather than hinging at the hips. Also, plant your foot firmly on the ground at full extension, and keep your toes pointed forward throughout the whole move.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of lateral lunges?

Lateral lunges build unilateral leg strength, hip mobility, balance and lateral stability. They strengthen quads, hamstrings and glutes, help correct muscle imbalances, and improve functional side-to-side movement for sports and daily activities.

What common mistakes should I avoid with lateral lunges?

Common mistakes include letting the knee collapse inward, turning the toes outward, hinging at the hips instead of sitting back, lifting the heel, and rushing the movement. Maintain knee tracking over toes, feet flat, neutral spine and controlled tempo to reduce injury risk.

How can I progress or modify lateral lunges?

To modify, reduce step width, use a chair for support, or limit range of motion. Progress by adding dumbbells, kettlebell, tempo changes, or plyometric lateral lunges. Alternatives include cossack squats, curtsy lunges and lateral step-ups for similar lateral strength and mobility benefits.