FitCiLateral Lunge is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes. Equipment: bodyweight, dumbbell. Difficulty: intermediate, add it once the basics are solid. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand tall with your feet together.
- Take a wide step out to the side with one leg, toes turned slightly out.
- Bend the knee of the stepping leg and sit your hips back and down; keep the other leg straight.
- Keep your chest upright and your bending knee tracking in the same direction as your toes.
- Push powerfully through the heel of the bending leg to return to the starting position.
- Switch to the other side once you complete the reps.
Coaching tip
Sit your hips back toward the heel of the bending leg; keep the sole of your straight leg planted on the ground.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, hip. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Leg Press
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.