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Lateral Lunge

Single-leg strength and mobility exercise in the lateral plane.

Setup

  1. Feet together, step to side.

Execution

  1. Sit back into bent leg, return to start.

Coaching cues

  • Hips back. Chest tall. Heel down.

Common faults & fixes

  • Knee collapse → track over foot.

Regressions

  • Shallow range, bodyweight only.

Variations

  • Weighted lateral lunge, slider lunge.

Programming ideas

  • 3×10 per side; 100 alternating reps.

Safety

Control step width to protect knees.

Competition standards

Full hip depth, upright posture.

In depth

The Lateral Lunge introduces side-to-side movement into your training, strengthening the inner and outer thighs, glutes, and core while improving hip mobility and balance. Unlike traditional forward lunges, this exercise challenges your ability to control movement in the frontal plane — essential for athletic agility and knee stability.

To perform, stand tall with feet together, then step one leg out to the side, keeping the other leg straight. Push hips back and lower into the bent leg while keeping the chest upright and foot flat. Drive back to the start position and repeat on the opposite side.

This pattern builds flexibility and coordination while strengthening muscles often neglected in linear training. It’s especially beneficial for runners and HYROX athletes who need lateral stability under fatigue.

Common mistakes include collapsing the knee inward or leaning excessively forward. Cue “sit into your hip” and “push through the heel.”

In RB100 programming, 100 alternating reps (50 per leg) provide a challenging blend of endurance, balance, and mobility.

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