Alternating Bodyweight Lateral Lunge
UpdatedStrengthen legs & glutes with this no-equipment lateral lunge. Improve balance & flexibility! Perfect for all fitness levels.
The Alternating Bodyweight Lateral Lunge is a compound exercise that mainly works the hip abductors (outer thighs) and glutes & hips, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Alternating Bodyweight Lateral Lunge Muscles Worked
Primary
Hip Abductor (gluteus medius); Long Thigh (sartorius)
Secondary
Quads (quadriceps femoris); Obliques
Alternating Bodyweight Lateral Lunge Variations and Alternatives
How to do the Alternating Bodyweight Lateral Lunge
Stand straight with your feet shoulder-width apart and your arms down at your sides or clasped together in front of your chest for balance.
Take a large step to the right with your right foot, keeping your toes pointed forward and ensuring that your right heel hits the floor first.
Bend your right knee and push your hips back as you lower your body into a lunge. Keep your left leg straight, and ensure that your right knee does not extend past your right toes.
Keeping your chest up and core engaged, lower yourself until your right thigh is parallel to the ground or as low as comfortably possible.
Press into your right heel to push yourself back to the starting position.
Repeat the movement for the desired number of repetitions before switching to lunge to the left side.
Tips:
Ensure your body weight is distributed evenly during the lunge and your spine remains neutral.
If you have difficulty balancing, focus on a stationary point in front of you.
You can increase the difficulty by holding weights or increasing the range of motion.
Always perform the exercise with controlled movements to maximize the effectiveness and minimize the risk of injury.
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Alternating Bodyweight Lateral Lunge FAQs
What muscles does the Alternating Bodyweight Lateral Lunge work?
The Alternating Bodyweight Lateral Lunge mainly works the hip abductors (outer thighs) and glutes & hips, with help from the quads and core. The main muscles are the gluteus medius and sartorius.
What equipment do you need for the Alternating Bodyweight Lateral Lunge?
None. The Alternating Bodyweight Lateral Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Bodyweight Lateral 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 Alternating Bodyweight Lateral Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Bodyweight Lateral Lunge variations and alternatives?
Similar exercises include the 45-Degree Step-Out, Alternating Sprinter Lunge, Barbell Lateral Lunge and Diagonal Lunge.
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