Lateral Lunge

Purpose of the exercise

Focuses on strengthening quadriceps, glutes, hamstrings and adductors, with additional activation of the hip abductors and core. Improves lateral strength, mobility, deceleration ability and movement control. Essential for athletes who frequently move laterally, decelerate and change direction.

Supplies

• Flat surface

• Sufficient room for lateral movement

• Optional: additional resistance (dumbbell, kettlebell, barbell or aquabag)

Starting position

1. Stand upright with feet hip-width apart

2. Torso upright and core tightened

3. Arms for balance or with extra resistance

4. Look ahead

5. Weight evenly distributed

Implementation

1. Take a big step sideways

2. Bend the hip and knee of the step leg

3. Keep the other leg extended

4. Lower body weight in a controlled manner

5. Keep knee in line with toes

6. Push forcefully back to the starting position

7. Maintaining trunk and pelvic stability

8. Repeat controlled and switch sides

Points of interest

✓ Move in a controlled and stable way
✓ Keep chest up and torso straight
✓ Knee stays in line with toes
✓ Weight on midfoot and heel
✓ Pelvis remains neutral

✗ Dropping knee inwards
✗ Too small side step
✗ Collapse of the trunk
✗ Moving too fast or uncontrolled
✗ Ignoring pain in knee, hip or groin

When this exercise?

The lateral lunge is used to improve lateral strength, mobility and control of the lower body. The exercise is highly relevant for athletes in field and indoor sports where lateral movements and changes of direction play a major role, such as football, hockey and basketball. In addition, the exercise is valuable within rehabilitation and build-up programmes to train controlled loading in the frontal plane.

The lateral lunge can be used in various training phases, provided the movement is performed pain-free and technically correct. In case of groin, knee or hip problems, the exercise should be carefully built up. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.