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  • Gluteus maximus
  • Dumbbell
  • Intermediate

Lateral lunge

The lateral lunge works your inner thighs, glutes, and quads. Start with 2 to 3 sets of 8 to 12 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips back
  2. Tip 2Straight trailing leg
  3. Tip 3Feet pointing forward

Where you should feel it

In the inner thigh, glute and front of the thigh of the bending leg. The straight leg feels a stretch along the inner thigh.

Main muscles
Adductors (longus, brevis, pectineus and gracilis); gluteus maximus; vastus lateralis
Also working
Adductor magnus, vastus medialis, gluteus medius, and rectus femoris

How to do it

  1. Stand with your feet together, holding one dumbbell upright at your chest or one in each hand.

  2. Take a wide step to the side, with both feet pointing forward.

  3. Push your hips back and bend the knee of the stepping leg, keeping the other leg straight and its foot flat.

  4. Push the floor with the bent leg's foot and return to the center.

  5. Alternate sides, or do all reps on one side and then the other.

Common mistakes

  • Mistake

    The bent knee caving in past the line of your foot.

    How to fix it

    Keep your knee pointing toward your toes and your weight over the middle of your foot.

  • Mistake

    Torso folding too far forward with a rounded back.

    How to fix it

    Chest open and hips back. Go down only as far as your back stays firm.

  • Mistake

    The heel of your bent leg lifting off the floor.

    How to fix it

    Take a slightly shorter step and go down only as far as your whole foot stays down.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12 per side360 to 120 s
Muscle and definition2 to 46 to 12 per side1 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Kettlebell at your chest

    The kettlebell held by the handle against your chest. It helps keep your torso upright.

  • Bodyweight

    Hands together in front of your chest. Good for finding your range before adding load.

  • Slider

    The foot that moves out slides on a slider or a towel on a smooth floor.

At home or with more support

  • At home: lateral lunge at home

    Bodyweight only or a weighted backpack hugged to your chest. You need room for a wide step to each side.

  • Prefer more stability? Dumbbell sumo squat

    Prefer both feet planted? In the sumo squat your stance stays wide and both legs lower together, with no step to the side.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    McCurdy K, O'Kelley E, et al. Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes. J Sport Rehabil. 2010;19(1):57-70.

    PubMedDOI

  • Muscles worked

    Mausehund L, Skard AE, et al. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019;33 Suppl 1:S85-S94.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026