Lunges represent a fundamental component in numerous leg-focused training sessions, yet it’s essential to explore the diverse variations available. A standout option is the lateral lunge, also referred to as the side lunge, which brings a fresh dimension of motion and flexibility to your exercise regimen. Below, you’ll find a detailed guide on executing them correctly, as modeled by the skilled fitness expert Mindy Lai.
How to Perform Lateral Lunges
Mastering the lateral lunge involves a series of precise steps to ensure proper form and maximum effectiveness. This dynamic exercise emphasizes controlled movement, engaging multiple muscle groups simultaneously while promoting balance and coordination.
- Start in a standing position, placing your hands either on your hips or held directly in front of your chest for added balance.
- Shift your weight by taking a wide step to the left side, simultaneously bending your left knee while keeping the right leg fully extended and straight.
- Descend your hips downward, mimicking the motion of a traditional squat, while maintaining control to avoid any strain.
- Push through your left foot to return to the starting position, bringing the left foot back to center; at the same time, contract your glutes firmly and keep your chest elevated throughout the motion.
- Execute the same sequence on the right side to complete a single repetition or set.
- Incorporate this into your routine by performing continuously for 30 seconds to one minute during a warmup phase, or structure it as three sets of 10 repetitions for a more intense session.
Tips and Modifications for Optimal Results
- Elevate the intensity by incorporating handheld weights or a dumbbell to increase resistance and further challenge your muscles.
- For enhanced stability and greater hip mobility, focus on pressing firmly into the outer edge of the foot on your extended leg during the movement.
- Actively engage your core muscles throughout to maintain a neutral spine alignment and an upright chest posture, preventing any unnecessary strain.
Key Benefits of Incorporating Lateral Lunges
While conventional forward lunges effectively activate the glutes and quadriceps, they fall short in sufficiently engaging the abductor muscles, particularly those in the inner thighs. Lateral lunges address this gap by comprehensively targeting both the inner and outer thigh regions, alongside the glutes and quads, for a more balanced lower-body development.
Furthermore, this exercise specifically strengthens the gluteus medius—the side portions of the glutes—which plays a crucial role in stabilizing the hip joint and supporting overall pelvic alignment. It also serves to alleviate tightness in the hips and groin area, promoting better mobility and reducing discomfort from prolonged sitting or repetitive activities.
The lateral, side-to-side dynamics inherent in this movement foster improved balance and proprioception, essential for athletic performance and daily functional activities. Although it excels as a standalone dynamic drill, introducing weights transforms the lateral lunge into a comprehensive full-body workout that enhances strength, endurance, and coordination.
Accessible even for beginners, lateral lunges make an ideal addition to warmup protocols to prepare the body for more demanding exercises, or they can be seamlessly integrated directly into your main workout circuit. Whenever you’re aiming to sculpt and fortify your inner thighs and glutes, prioritizing lateral lunges will deliver noticeable results with consistency and proper technique.
