by GRP Rower Sophie Calabrese

If you’re interested in fitness, you’ve probably heard at some point that single-leg movements are as important as double-leg movements, like squats and deadlifts. Depending on your sport of choice, they’re potentially even more important! Within the realm of single-leg exercises, forward and backward movements (like the reverse lunge) are great for developing single-leg strength, but side-to-side (lateral) movements are wonderful for enhancing stability and creating a well-rounded lower body.

Lateral lunges, or side lunges, involve stepping to the side and bending one knee while keeping the other leg straight. It’s a dynamic movement that engages multiple muscle groups while promoting stability. In addition to single-leg stability, lateral lunges can improve your hip mobility, strengthen your lower body, and make your body more functionally fit by mimicking real-life movements.

Lateral lunges achieve these benefits by engaging the quadriceps, glutes, and adductors (inner thighs). The quadriceps extend the knee, the glutes stabilize the hips, and the adductors stabilize the pelvis during side-to-side movements. If you’re looking to build strong and stable legs, try these out! I recommended them to my own mom to protect against falls later in life.

Here’s how to get started with lateral lunges:

Start: Stand with your feet shoulder-width apart.

Step: Take a big step to the right with your right foot, keeping your left leg straight.

Lower: Bend your right knee, pushing your hips back while keeping your chest up. Your right knee should stay over your right ankle.

Return: Extend your right knee and push off your foot to return to the starting position.

Aim for 3 sets of 10 repetitions on each side. You can alternate sides or do all of your reps on one side before switching to the other. As you get stronger and more comfortable with the movement, you can add weight by holding it goblet-style (under your chin). 

You can also try a lateral lunge variation! Some of these include the lateral step-up and the lateral cross-over. The lateral step-up begins with you standing with a bench beside you, placing the foot closer to the bench on top of it, stepping up onto it, and returning down. A lateral cross-over begins with you standing next to a bench, placing the far foot onto the bench from across your body, stepping up onto it, and returning down. Both variations can be progressed by adding dumbbells.