Lateral Lunge
Muscles worked: Quads (assisted by glutes).
How to do it
- Stand tall with a dumbbell held at your chest or one in each hand.
- Take a big step directly out to one side.
- Sit into that hip, pushing the hips back and bending that knee.
- The trailing leg stays straight with the foot flat.
- Push off the bent leg to return to standing, then alternate sides.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Big step sideways, sit into that hip
- Trailing leg stays straight
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the lateral lunge properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.