Lateral lunge
Log this in the trackerAlso known as: Side lunge
A sideways lunge that trains the adductors and hip range that forward work misses.
What it is
A wide step to the side, sitting into that hip while the other leg stays straight. It is the one lower-body movement most programmes leave out entirely.
Muscles worked
Primary: Quadriceps, Glutes, Adductors. Secondary: Hamstrings, Core.
How to perform it
- Stand tall, feet together, holding a dumbbell at your chest or nothing at all.
- Take a wide step to one side and sit the hips back over that foot.
- Keep the trailing leg straight and both feet flat and pointing forward.
- Push back to the middle through the bent leg's heel.
Common form faults
- Squatting straight down instead of sitting the hips back. Push the hips back first; the shin should stay close to vertical.
- Trailing foot rolling onto its edge. Shorten the step until both feet stay flat, then widen as your groin range improves.
Programming
8 to 12 reps a side, often best early in a session as it doubles as hip preparation. Load stays light relative to a forward lunge.
Plan your training
Variations & substitutions
Frequently asked questions
- Why does my groin feel it so much?
- Because the straight leg's adductors are stretched under load, which is largely the point. Keep the range within comfort and it settles within a couple of sessions.
- Can I load it heavily?
- Prefer range and control over load here. A single dumbbell held at the chest is enough for most people.