Lateral Lunge to Raise
Tone your glutes and improve lateral stability with this fluid combo. Seamlessly transition from a deep lunge to a targeted leg lift for ultimate lower body sculpt and balance refinement.
The Lateral Lunge to Raise mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Lateral Lunge to Raise Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hip Adductors
How to do the Lateral Lunge to Raise
Setup
Begin by standing with your feet hip-width apart and your hands held together in front of your chest for balance.
Movement
Lateral Lunge: Step out to the side with one leg, keeping your toes pointed forward. Lower your body by pushing your hips back and bending the knee of the lunging leg, while keeping the other leg straight. Ensure your chest stays upright.
Transition: Drive through the heel of the lunging foot to return to the starting position in one smooth, controlled motion.
Lateral Leg Lift: Once standing, immediately transition into an abduction motion by lifting the same leg out to the side as high as comfortable, keeping the core engaged and the leg straight to maximize glute tension.
Repeat: Return the foot to the ground and repeat the movement sequence for the desired number of repetitions before switching sides.
Lateral Lunge to Raise FAQs
What muscles does the Lateral Lunge to Raise work?
The Lateral Lunge to Raise mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and hip adductors (inner thighs). The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Lateral Lunge to Raise?
None. The Lateral Lunge to Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lateral Lunge to Raise go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.