The Best Strength Exercise You Aren’t Doing

If you have experience weight training, you are very familiar with the squats, split squats, deadlifts, lunges and step-ups. These are staple moves whether you are following a workout DVD, taking a group fitness class or exercising on your own. While these are great exercises to master, incorporating different movement patterns is essential to a balanced strength program. Whether I’m working with a client or talking to a friend about exercise, most of them aren’t familiar with a lateral lunge or lateral movement.

Do you find yourself moving laterally? If not, the lateral lunge is a must for your weekly strength sessions.

Coaching Cues

  • Initiate the movement by driving your hips back. Your knee (of the side you’re lunging towards) should be in line or slightly behind your big toe.
  • Push your heel (of the side you’re lunging towards) through the floor. Often I see the heel lift when individuals try this exercise.
  • Always work your range of motion. The goal is to sink your hips low enough that it’s level with your knee.
  • Brace your core as you start to stand up and transition your weight back to the starting position.

Where should you feel this? Your glute (hip) on the side you’re lunging towards, inner thigh and core are all working in this movement.

Before adding weight to this exercise, focus on getting into a good range of motion first. Once you can get into an ideal range of motion, choose one of the following exercises.

Goblet Lateral Lunge

20161101_111257This is the first progression from body weight lateral lunges. Holding the weight in a goblet position helps you sink into a good range of motion, while also engaging your core.

Complete 2-3 sets of 8-10 reps each side.




Single Arm Lateral Lunge


The second progression is taking the weight onto one side. This forces your shoulders to stabilize while challenging your core even more.

Complete 2-3 sets of 8-10 reps each side.




Lateral Lunge with a Pause

20161101_111304 Another great progression from the single arm example above. This exercise still forces your core to stabilize, but challenges your hips with the pause at the bottom. I always focus on letting the weight touch the floor for 1-2 seconds. Then, drive the force up through the power of your hips. It’s a tough move, but effective.

Complete 2-3 sets for 6-10 reps each side.