Lateral Reach Rotation Lunge
The Lateral Reach Rotation Lunge mainly works the glutes & hips, quads and hip adductors (inner thighs), with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lateral Reach Rotation Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris); Hip Adductors
Secondary
Obliques; Spinal Erectors (erector spinae)
How to do the Lateral Reach Rotation Lunge
Setup
Standing in a wide stance, maintain an upright posture with your core engaged. Keep your feet pointing forward.
Execution
Initiate the movement by shifting your weight toward one leg, pushing your hips back as you perform a side lunge.
As you descend, reach the arm on the same side as the lunging leg down toward your foot.
Simultaneously, sweep your opposite arm upward and across your body, creating a gentle torso rotation toward the sky.
Keep your chest open and eyes following the elevated hand to maximize the thoracic rotation.
Push through your bent leg to return to the starting position and repeat on the opposite side.
Lateral Reach Rotation Lunge FAQs
What muscles does the Lateral Reach Rotation Lunge work?
The Lateral Reach Rotation Lunge mainly works the glutes & hips, quads and hip adductors (inner thighs), with help from the core and lower back. The main muscles are the gluteus maximus, quadriceps femoris and hip adductors.
What equipment do you need for the Lateral Reach Rotation Lunge?
None. The Lateral Reach Rotation Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lateral Reach Rotation Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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