Bodyweight Lateral Lunges
The bodyweight lateral lunge shifts the body sideways while bending one leg, training the legs and hip control in the lateral plane.
GLUTES · LOWER BODY
How it is executed
- Stand tall and step one leg out to the side, bending that knee and keeping the other leg straight.
- Push back to the center.
- Alternate sides.
- Keep your chest up.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus medius
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStabilityHypertrophy
Common mistakes
- Lifting the bending side’s heel: reduce depth.
- Letting the knee collapse inward: follow the foot direction.
- Bouncing at the bottom: brake before returning.
Frequently asked questions
- Does the other knee bend?
- The weight-bearing leg bends more; the opposite leg stays relatively straight without forced locking.
- How wide should the step be?
- Wide enough to shift the hips while keeping the whole foot grounded. An excessive step makes returning without momentum harder.
- Can you practice without stepping?
- Yes. Start in a wide stance and shift weight between sides to learn the path before adding the step.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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