Lateral Lunge

Also known as: Side Lunge, Lateral Squat

Lateral Lunge is a compound strength exercise using body only that trains the quadriceps.

Open in MyoAmigo →

Primary muscles: Quadriceps

Secondary muscles: Adductors, Glutes, Hamstrings

How to do it

1. Stand tall with your feet together.
2. Take a wide step out to one side and sit your hips back over that foot, bending the knee while the other leg stays straight.
3. Keep your chest up and the working knee in line with the toes.
4. Push off the working foot to return to the start, then alternate sides.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Lateral Lunge from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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