Elite Physique The New Science of Building a Better Body

Lateral Lunge
LUNGES
Most lifters train their legs by standing up and down or stepping forward and backward
with weight. That misses the lateral movement pattern, which is necessary for all
aspects of life and sport. The lateral lunge should be part of any resistance training
program because it emphasizes the adductors and increases hip mobility.
HOW TO DO IT
1. Stand with your feet hip-width apart while holding the handle of a kettlebell with
both hands in front of you down at arm’s length (see figure a).
2. Take a long step to the right with your right leg and plant your foot so it’s angled
slightly outward, and then lower your body as far as your mobility allows while
your trunk shifts forward (see figure b).
3. Push yourself back to the starting position through the middle of your front foot.
4. Perform all your reps by stepping to the right with your right leg, then perform the
same number of reps by stepping out to the left with your left leg.
a
b
ADVANTAGES
• The lateral lunge emphasizes the hip adductors.
• It increases hip mobility.
COACHING CUES
• How much the foot angles outward for the working leg depends on the genetic
structure of the hip. Use the foot position that feels most natural.
• Focus on pushing your hips back, and avoid inward buckling of the working knee
during the lowering phase.
• You can also perform this exercise by holding one end of a dumbbell vertically.
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