- EquipmentDumbbell
- PatternSquat
- Reps6 to 15 reps
- Joint loadKnee
- One side at a time
Stand with your feet together, holding a dumbbell in each hand or one at your chest.
First cueKeep both feet pointing forward.
How to do the Lateral Lunge
Set up. Stand with your feet together, holding a dumbbell in each hand or one at your chest.
- Take a wide step out to the side.
- Bend the stepping knee and sit the hips back, keeping the other leg straight.
- Push off the bent leg to return to standing.
- Alternate sides or finish one side first.
Form cues
- Keep both feet pointing forward.
- Keep the heel of the bent leg down.
- Keep the chest up.
Common mistakes
- Letting the bent knee cave inward.
- Rounding the back.
Muscles worked
Main target: Adductors. The adductors line the inner thigh. They draw the leg in toward the body and help hold the hip and knee steady in a squat.
Its other side: Abductors, in the inner and outer hip pattern.
What to pair it with
Movements that round out a workout with the Lateral Lunge, from the same catalog the StatBlockFit app logs.
- Hip Abduction Superset partner: it trains the other side of the inner and outer hip pattern, so the two can alternate.
- Stiff-Leg Deadlift Same legs session: it trains the hamstrings.
- Seated Calf Raise Same legs session: it trains the calves.
A complete workout around it
4 movements, the Lateral Lunge first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Lateral Lunge 3 × 6 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
- Stiff-Leg Deadlift 3 × 8 to 15 reps
- Seated Calf Raise 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Cossack Squat
Bodyweight
Gym or cable swap
Cable Hip Adduction
Cable
Less load on the knee
Cable Hip Adduction
The Lateral Lunge loads the knee by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Walking Lunge.
Other variations of the Walking Lunge: Bulgarian Split Squat, Reverse Lunge, Step-Up, Split Squat and Curtsy Lunge.
Its variations: Cossack Squat.
Do before it: 90/90 Hip Switch (hip range), Deep Squat Hold (same movement, lighter), Couch Stretch (hip range) and World’s Greatest Stretch (hip range).
Track it in StatBlockFit
In the StatBlockFit app the Lateral Lunge is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Lateral Lunge?
Set up: Stand with your feet together, holding a dumbbell in each hand or one at your chest. Steps: 1. Take a wide step out to the side. 2. Bend the stepping knee and sit the hips back, keeping the other leg straight. 3. Push off the bent leg to return to standing. 4. Alternate sides or finish one side first. Form cues: Keep both feet pointing forward. Keep the heel of the bent leg down. Keep the chest up. Common mistakes: Letting the bent knee cave inward. Rounding the back.
What muscles does the Lateral Lunge work?
It trains the adductors as its main target and works the quads and glutes on the way.
What can I do instead of the Lateral Lunge?
At home: Cossack Squat. In a gym: Cable Hip Adduction. With less load on the knee: Cable Hip Adduction. Each trains the same main muscle.
What should I pair the Lateral Lunge with?
Good partners in the same workout are Hip Abduction, Stiff-Leg Deadlift and Seated Calf Raise.
How heavy should the Lateral Lunge be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.