WhatWorksWhat.
Glutes

Lateral Lunge

A deep stretch through the inner thigh of the straight leg, with the bent-side glute and quad doing the work.

Complexity · Lowhypertrophybeginner+Bodyweight
Check Your Form
  • Glutes
  • Glutes - Glute max
  • Glutes - Side glute
  • Hamstrings
  • Quads
  • Glute max
  • Side glute
  • Deep glute

PrimarySecondary

What it hits

Parts of the target muscle.

  • Glute max

    Hit

    Gluteus maximus - hip extension, squats, hinges, thrusts.

  • Side glute

    Hit

    Gluteus medius - hip abduction, single-leg work, banded steps.

  • Deep glute

    Not hit

    Gluteus minimus - stabilizer for single-leg and abduction.

The movement

Get it right, not roughly right.

Optimal form

4:00· Coach PJ Nestler

Lateral Lunges...You’re Doing It WRONG

Stand tall with feet wide. Shift your weight onto one leg, bending that knee and pushing the hip back while the other leg stays straight. Keep the working foot flat and your chest up, then drive back to centre.

Common mistakes

  • Letting the bent knee cave inward instead of tracking over the foot.
  • Staying upright and turning it into a shallow side-step - sit the hips back.
  • Heel of the working foot lifting off the floor.

Where you should feel it

A deep stretch through the inner thigh of the straight leg, with the bent-side glute and quad doing the work.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains glutes. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Goblet lateral lunge

    Hold a dumbbell at the chest for load and counterbalance.

    100% on target

    On target

    Same target, minor adjustment.

  • Dumbbell lateral lunge

    A dumbbell in each hand.

    100% on target

    On target

    Same target, minor adjustment.

  • Cossack squat

    Sink deeper and turn the straight-leg toes up.

    95% on target

    On target

    More adductor mobility.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes

  • Supine Figure-4

    On the back, one ankle crossed over the opposite knee. Reach through and pull the back of the bottom thigh toward the chest. 45s per side.

    Glutes