Lateral Lunge

Instructions

1. Stand tall with your feet wider than hip-width apart.

2. Keep your chest lifted, your core lightly engaged, and your toes facing forward or slightly turned out if that is more comfortable.

3. Shift your weight to one side.

4. Bend that knee and sit your hips back as you lower into the lunge.

5. Keep the opposite leg straighter as you move into the side.

6. Keep most of your weight through the bent leg.

7. Lower only as far as you can while keeping good form.

8. Pause briefly at the bottom.

9. Push through the bent leg to return to the starting position.

10. Repeat on the same side or alternate side.

Common Compensations

• Do not let the bent knee cave inward.

• Do not let your chest collapse too far forward.

• Do not lift the heel of the bent leg off the ground unless the exercise specifically calls for it.

• Do not shift too much weight into the straight leg.

• Do not rush the lowering or return.

• Do not round your back.

Extra Info

• You should feel this mostly in the glutes, quads, and inner thighs.

• You may also feel the hip muscles and core working to control the movement.

• Think about sitting back into the hip rather than just bending the knee.

• You should not feel sharp pain in the knee, hip, or low back.