AgeProof Your Body – Exercise Library
Lateral Lunge
Exercise Library > Lateral Lunge
How To Do Lateral Lunges
Lateral lunges are a lunge variation that involves a sideways step, instead of a forward or backward step, as in the case of forward or reverse lunges.
Lateral lunges are a great way to challenge single leg strength and balance recovery. Functionally, lateral lunges can help a person train the muscles required to walk, squat, and recover balance following a loss of balance out to the side.
Here are three options to get you started with Lateral Lunges.
Level 1:
Lateral Step
Level 2:
Mini Lateral Lunge
Level 3:
Full Lateral Lunge
Level 1
Lateral Step
From a standing position, take a small step to the side with one leg, ensuring a smooth transition of weight onto that side. Return to the starting position and repeat.
Level 2
Mini Lateral Lunge
From a standing position, take a slightly bigger step out to the side, ensuring a smooth transition of weight onto that side. Slowly lower your weight down into a lunge or squat, then return to the starting position.
Level 3
Full Lateral Lunge
From a standing position, take a big step out to the side and lower yourself into a lunge. Then push yourself back up and to the starting position.
🟢 What You Should Feel:
Muscles working in your legs (glutes, adductors, quads) and core; stretch to the inner thigh (adductors) of stretched leg.
🔴 What You Shouldn’t Feel:
Pain in the feet, ankles, knees, hips, or back; imbalance.
📶 Progression Criteria:
Progress to the next level or add resistance when you can complete 20 reps without pain or fatigue.
More Variations & Progressions
Having trouble keeping your balance while stepping to the side? Practice stepping over a line or object on the floor.
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
Grab a dumbbell or two for an added challenge.
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