The lateral lunge is a variation of the standard lunge that works the quadriceps and hamstring muscles by lunging to the side rather than forward. The document provides instructions for proper form, including keeping the leading knee bent at a 90 degree angle, the back straight, and the trailing leg straight. Improper form can lead to injury and rounding of the back. The lateral lunge targets the quadriceps, hamstrings, glutes, and ankle muscles and can be used for strength and endurance training when performed with or without additional weight.

1. Lateral Lunge
Kirsten Biddulph, Madison Muir, Keaton Rodriquez & Bryan Miskimens
(Spring 2018)

2. What is it?
● The Lateral Lunge is similar to the regular lunge, but
instead of lunging forward, you lunge to the side. It is an
exercise that works the main muscles in your leg, which
are the quadricep and hamstring muscles.

3. Proper Technique
❖ Don’t step too far
➢ Sturdy base
❖ Keep feet flat and pointed forward
❖ Arms out for balance and stability

4. Proper Technique
❖ Leading knee bends to ~
90 degrees of flexion
(squat until quad is
parallel to the floor)
❖ Going too far down can
cause injury
❖ Trailing leg should
remain straight

5. Proper Technique
❖ Trunk should remain
centered
❖ Back flat
➢ Lean slightly
forward

6. Target Muscles
● Quadriceps: Vastus Medialis, Vastus Lateralis, Vastus Medialis Obliques, Rectus
Femoris
● Hamstrings: Biceps Femoris, Semitendinosus, Semimembranosus,
● Glutes: Gluteus Maximus, Gluteus Medius
● Ankle/shin: Peroneus Tertius, Extensor Digitorum Longus, Extensor Hallucis
Longus, Tibialis Anterior

7. Improper Technique
Off to a bad start...

8. Improper Technique
❖ PREVENT INJURY
❖ Posture is key
❖ Do not round your back
❖ Straighten trailing leg and keep feet flat on floor

9. Improper Technique
Where we are vs. where we
should be.

10. The Uses
❖ The Lateral Lunge exercise can be used as a strength
training exercise for several leg muscles
❖ For maximal results, weights and leg bands can be
used to add variety and resistance to the exercise
❖ Aids in muscle endurance training as well as
explosiveness