Bodyweight Lateral Lunge: How-to, Tips & More
The Bodyweight Lateral Lunge is a beginner compound exercise for your quads. You do it with bodyweight, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, adductors and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Adductors
Secondary
Hamstrings
Secondary
How to do the Bodyweight Lateral Lunge
- Stand with your feet together.
- Take a big step to the side and sit back into that hip.
- Keep the other leg straight and both feet flat.
- Push back to the middle and alternate sides.
Bodyweight Lateral Lunge tips
- Push your hips back as if sitting into a chair.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Bodyweight Lateral Lunge alternatives
Dumbbell Lateral Lunge
Quads
Bodyweight Forward Lunge
Quads
Barbell Bulgarian Split Squat
Quads
Barbell Lunge
Quads
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Barbell Thruster
Barbell
Frequently asked questions
What muscles does the Bodyweight Lateral Lunge work?
The Bodyweight Lateral Lunge mainly works your quads, with help from your glutes, adductors and hamstrings.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Bodyweight Lateral Lunge good for beginners?
Yes. The Bodyweight Lateral Lunge is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bodyweight Lateral Lunge?
You need bodyweight.
Add Bodyweight Lateral Lunge to your program
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