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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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General training information, not medical advice. If something hurts, stop and see a professional.
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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
S
For racket
#1 of 19
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Research
93
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 93
Transfer · 45%5/5
Injury protection · 30%4/5
Practicality · 25%5/5

Strength in the exact lunge you make to reach wide balls.

How scores work

Machine taken? Swap to

  • SLateral BoundBodyweight
  • AMed Ball Rotational ThrowOther
  • ACable External RotationCable
  • ABulgarian Split SquatDumbbell

Takes

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