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Exercise handout — move better, feel better.
Lateral Lunge
Step sideways into a single-leg squat position. Strengthens knee control in the frontal plane.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
2 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand tall with feet together
- Arms in front for balance or hands on hips
- Core engaged
Step 1 of 4
Take a wide step directly to one side
Step 2 of 4
Shift weight into that leg, pushing hips back
Step 3 of 4
Keep straight leg's foot flat on floor
Step 4 of 4
Push through the bent leg to return to start
Breathing
- Inhale as you step and lower
- Exhale as you push back
Form Cues
- Keep moving leg's knee over toes
- Hips push back like sitting in a chair
- Chest stays up
- Both feet point forward
Common Mistakes to Avoid
- Knee caving inward on bent leg
- Not pushing hips back enough
- Leaning trunk forward
- Feet turning outward
Safety Information
May aggravate medial knee pain - reduce depth or step width if so.
Progressions
Add weight, deeper range, sliding lateral lunge
Regressions
Shorter step, shallower depth
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.