Lateral Lunge w/ Reach

The Lateral Lunge with Reach is a dynamic lower-body exercise that engages the muscles of the hips, thighs, and core. This movement enhances flexibility, balance, and strength in a lateral plane of motion.

Muscles Targeted:

  • Primary: Quadriceps, Hamstrings, Adductors (Inner Thighs), Gluteus Medius
  • Secondary: Core (Obliques), Calves

Equipment Needed:

  • Bodyweight (Optional: Dumbbell or Medicine Ball)

Exercise Description:

  1. Starting Position: Stand with your feet together, arms at your sides.
  2. Lateral Step: Take a wide step to your right, shifting your body weight onto your right leg. Keep the left leg straight with toes pointing forward.
  3. Lunge Position: Bend your right knee, lowering your body into a lateral lunge. Ensure your right knee is aligned with your toes, and your left leg remains straight.
  4. Reaching Movement: As you lunge, reach your arms forward and down toward your right foot, extending through your torso.
  5. Engage Core: Keep your core engaged and chest lifted as you reach, feeling a stretch in the inner thigh of your straight leg.
  6. Return to Center: Push off with your right foot, returning to the starting position with feet together.
  7. Repeat on Opposite Side: Perform the same sequence, stepping to the left and reaching down toward your left foot.
  8. Continued Flow: Move in a controlled and fluid motion, alternating sides with each repetition.


  • Maintain a straight back throughout the movement.
  • Keep your knee in line with your toes to protect the joints.
  • Add a dumbbell or medicine ball for added resistance once the movement is mastered.


  • Weighted Lateral Lunge with Reach: Hold a dumbbell or medicine ball as you lunge.
  • Pulse Lateral Lunge: Add a small pulse at the bottom of the lunge for an extra challenge.


  • Improves lateral mobility and flexibility.
  • Strengthens muscles of the inner and outer thighs.
  • Targets the core for stability and balance.

Incorporate the Lateral Lunge with Reach into your warm-up routine or lower-body workout to enhance lateral strength and flexibility. Adjust the intensity based on your fitness level and goals.