Lateral Front Rack Lunge
The Lateral Front Rack Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs), hamstrings, hip abductors (outer thighs) and lower back. You'll need: dumbbells.
Required Equipment
Lateral Front Rack Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors; Hamstrings; Hip Abductor (gluteus medius); Spinal Erectors (erector spinae)
How to do the Lateral Front Rack Lunge
Setup
Stand upright with feet hip-width apart holding a dumbbell in each hand, positioned at shoulder height in a front rack position (resting on the shoulders or held just above).
Movement
Step Out: Take a long step to the side with one leg, landing with the foot flat.
Squat Down: As you land, push your hips back and bend the knee of the leading leg while keeping the opposite leg straight.
Maintain Form: Keep your chest proud, spine neutral, and your feet facing forward throughout the movement.
Return: Push off the ground with the leading foot to return to the starting upright position.
Repeat: Perform the desired number of repetitions on one side before switching to the other, or alternate sides each rep.
Lateral Front Rack Lunge FAQs
What muscles does the Lateral Front Rack Lunge work?
The Lateral Front Rack Lunge mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs), hamstrings, hip abductors (outer thighs) and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Lateral Front Rack Lunge?
Dumbbells.
Is the Lateral Front Rack 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 Lateral Front Rack Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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