Lateral Lunge

A sideways lunge that strengthens the legs and hips in the frontal plane — movement running never trains but injury-resilience depends on.

Setup

Stand tall with feet together and room to step sideways.

How to do it

1. Step wide to one side and sit the hips back over that foot.
2. The stepping knee bends; the trailing leg stays straight with the foot flat.
3. Chest up, both feet pointing forward.
4. Push off the bent leg to return to standing.

Common mistakes

• Knee diving forward past the toes instead of hips sitting back.
• Trailing foot rolling or lifting.
• Rounding the back to reach the floor.

Scale it

Easier: Reduce the step width and depth.

Harder: Hold a dumbbell at the chest (goblet position).

Pairs well with