Diagonal Lunge
Torch your core and legs! Diagonal Lunges build strength, improve balance, and boost flexibility!
The Diagonal Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Diagonal Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques; Hamstrings
Diagonal Lunge Variations and Alternatives
How to do the Diagonal Lunge
Start by standing straight with your feet shoulder-width apart and arms extended to the side at shoulder height, as shown in the first image.
Step forward and diagonally with one foot, so the foot lands roughly 45 degrees to the side of your starting position. Bend your leading knee to lower your hips, descending into the lunge.
As you lunge, bring the opposite arm down and across your body, touching the hand near the instep of your lunging foot. The other arm should extend above your head, reaching in the opposite direction, as shown in the second image. This creates a dynamic stretch along the body.
Pushing through the heel of your lunging foot, return to the starting position with your arms realigned to the shoulder height.
Switch sides and perform the lunge with the opposite leg and opposite arm movements, resembling the movements shown in the third image.
Return to the starting position, maintaining your balance and stability throughout the exercise.
Repeat for the desired number of repetitions, alternating sides.
Remember to keep your core engaged, maintain proper posture, and breathe regularly throughout the movements. The lunge not only works the lower body muscles but also incorporates flexibility and functional training due to the upper-body movements.
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Diagonal Lunge FAQs
What muscles does the Diagonal Lunge work?
The Diagonal Lunge mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Diagonal Lunge?
None. The Diagonal Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Diagonal Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Diagonal Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Diagonal Lunge variations and alternatives?
Similar exercises include the Diagonal Pick & Carry, Stepback Diagonal & Reach, Reverse Arm Quick Lunge and Static Rotational Chop Lunge.
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