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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Lateral Lunge

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary

Works

Adductors, Glutes, Quads

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Big step out to the side
  2. 2Sit into that hip, other leg straight
  3. 3Push back to center

Most common mistake

Knee caving inward over the foot.

Watch a demo
A
For basketball
#6 of 24
See the full list →
Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Transfer · 45%4/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SLateral BoundBodyweight
  • ATrap Bar DeadliftBarbell
  • AJump RopeBodyweight
  • SBulgarian Split SquatDumbbell

Takes

None yet
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