Exercise Library

Lateral Lunge

AKA Side lunge
The lateral lunge is a unilateral leg exercise moving in the frontal instead of saggital plane, emphasizing hip and adductor strength and stability.  
With a barbell on your back, take a very wide stance with the toes turned out. Keeping your trunk as upright as possible (it will incline forward to a similar degree as it will in a back squat), shift to one leg as you bend at the knee and hip like a squat, keeping the other leg straight and foot planted. Stand to the starting position and continue into a lunge on the other side.
The lateral lunge is a good prehab and stability exercise that exposes the hips and legs to a very different stimulus than typical weightlifting exercises that tend to be both bilateral and limited to the saggital plane.  
Sets of 5-10 reps per leg are appropriate, but higher reps can be used, particularly in a rehab situation or when first introducing the exercise with very light weights to prepare an athlete for more.

See Also


Free Snatch Manual
When you join our newsletter!

Garage Mind Mental Training Journal by Aimee Everett

Subscribe to the Performance Menu Magazine