Exercise
Bodyweight Lateral Lunge
Also known as: lateral lunge, side lunge, bodyweight side lunge, lateral lunge no weight
Bodyweight Lateral Lunge is a compound exercise for the glutes, adductors and quadriceps. Main target: gluteus maximus, adductors and vastus medialis. Also works: vastus lateralis, rectus femoris, biceps femoris and gluteus medius. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Stand with your feet together, hands clasped in front of your chest.
- Take a wide step to the side and sit back into that hip, bending the knee while the other leg stays straight.
- Keep the chest up and both feet flat; feel the stretch along the inner thigh of the straight leg.
- Push off to return to the start and repeat to the other side; alternate.
Similar exercises
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Sit Squats
Bodyweight
Vastus medialisVastus lateralisGluteus maximus
Bodyweight Squat
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Lunge With Twist
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Alternatives with other equipment
Split Squat with Dumbbells
Dumbbell
Gluteus maximusVastus medialis
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
Leverage Deadlift
Machine
Vastus lateralisVastus medialisGluteus maximus
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