Full body
Lateral Lunge to Row
A lateral lunge with a row at the bottom. Your glutes, quads and inner thighs hold the lunge while your upper back pulls, so it's a full body move that also trains your legs side to side.
- Works
- Glutes, quads, adductors, upper back, lats
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with your feet hip width apart, a dumbbell in each hand hanging in front of your thighs.
- 2Take a big step out to one side. Sit your hips back and bend that knee while your other leg stays straight, both feet flat.
- 3Hold the lunge with your chest leaning forward and your back flat. Row both dumbbells up toward your ribs, then lower them.
- 4Push off your bent leg to come back to standing. Lunge to the other side for the next rep.
Cues
- Hips go back, not just your knee forward.
- Squeeze your shoulder blades together at the top of the row.
- Push the floor away to bring yourself back.
Common mistakes
- Bent knee caving in. Push your hips back and keep that knee in line with your toes.
- Rounding your back to row. Lean from your hips with your chest proud. If your back rounds, take a smaller step or go lighter.
- Heel lifting on the bent leg. Keep your whole foot down and push through your heel to come back up.
Easier
Go lighter, or take a smaller step out so the lunge is shallower.
Harder
Pause for 1 second at the top of each row, and take 3 seconds to lower it.
Try it: 3 sets of 8 to 12 reps per side, alternating, or 30 seconds on and 30 off.
What do lateral lunges work?
Your glutes, quads and inner thighs, with your legs moving side to side instead of forward and back. Adding a row brings in your upper back, so you work more in one move.
