Liftworthy
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Liftworthy

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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Explore/Glutes

Lateral Lunge

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary

Works

Adductors, Glutes, Quads

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Bottom
Main muscles
  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

Good for

  • Ranked #1 for racket and #3 for skiing
  • Carries straight over to racket

Compare with

vs Bulgarian Split Squatvs Cossack Squatvs Leg Press
B
For glutes
#23 of 29
See the full list →
Research
61
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 61
Target tensionGood
Loaded stretchStrong
ProgressionGood
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • AHip Thrust MachineMachine
  • ARomanian DeadliftBarbell
  • ASmith Machine Hip ThrustMachine
  • ADeficit Reverse LungeDumbbell

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