Lateral Lunge to Knee-Tuck
Level up your lower body workouts with this dynamic combo. Build hip mobility and lateral strength, then fire up your core and balance with a powerful stabilizing knee drive.
The Lateral Lunge to Knee-Tuck is a compound exercise that mainly works the glutes & hips and quads, with help from the core, hamstrings and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Lateral Lunge to Knee-Tuck Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Hamstrings; Hip Adductors
How to do the Lateral Lunge to Knee-Tuck
Starting Position
Stand tall with your feet together, engaging your core and keeping your chest lifted.
Movement Pattern
Lateral Lunge: Step out to the side with one leg, keeping the other leg straight. Push your hips back as you bend your lunging knee into a deep squat, ensuring that knee stays aligned over your toes.
Drive: Powerfully push off the foot of the extended leg to return to the starting position.
Knee Tuck: Immediately transition into a knee drive, lifting the knee of the previously lunging leg high toward your chest while balancing on your other leg. Engage your core strongly to stabilize your body at the top of the movement.
Control: Lower your foot back to the floor with control and repeat for the desired number of repetitions before switching legs.
Form Tips
Keep your torso relatively upright during the lunge, leaning forward only slightly from the hips.
Ensure both feet remain flat on the ground during the lunge portion.
Use your abs to power the knee drive, keeping your movements fluid and controlled.
Lateral Lunge to Knee-Tuck FAQs
What muscles does the Lateral Lunge to Knee-Tuck work?
The Lateral Lunge to Knee-Tuck mainly works the glutes & hips and quads, with help from the core, hamstrings and hip adductors (inner thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Lateral Lunge to Knee-Tuck?
None. The Lateral Lunge to Knee-Tuck is a bodyweight exercise, so you can do it anywhere.
Is the Lateral Lunge to Knee-Tuck a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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