FlexLateral Lunges
Muscles worked
- Gluteus Maximus
- Adductor Magnus
- Vastus Lateralis
- Vastus Medialis
- Adductor Longus
- Gluteus Medius
- Rectus Femoris
- CategoryLegs
- Default target3 sets × 8–12 reps per side
- EquipmentBodyweight
- Movement patternLunge
- Training stylesHypertrophy, Strength
Technique
Setup
Stand tall with your feet together, toes pointing forward, and your hands clasped at your chest.
Movement
Take a wide step out to one side, bending that knee and sitting your hips back while the other leg stays straight. Push off the bent leg to return to standing, then repeat on the other side.
Form Tip
Keep the heel of the stepping foot flat and sit back into the hip, so the bent knee stays over your toes instead of drifting forward or caving in.
Increase Difficulty
Pause for 2 seconds at the bottom, hold a dumbbell at your chest, or progress to Cossack Squats.
Decrease Difficulty
Take a shorter step and sink less deep, or hold the back of a chair for balance.