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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General training information, not medical advice. If something hurts, stop and see a professional.
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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
S
For racket
#1 of 19
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Research
93
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 93
TransferExcellent
Injury protectionStrong
PracticalityExcellent

Strength in the exact lunge you make to reach wide balls.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SLateral BoundBodyweight
  • AMed Ball Rotational ThrowOther
  • ACable External RotationCable
  • ABulgarian Split SquatDumbbell

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