Diagonal Lunge with Toe Touch — how to, muscles worked, alternatives

How to do the Diagonal Lunge with Toe Touch

Stand with feet together, arms straight out to the sides.
Step one foot out to the side and bend that knee into a lunge.
Rotate and reach the opposite hand toward the stepping foot, other arm up.
Return to standing and alternate sides.

Full technique — 8 steps

Stand tall with your feet together.
Raise both arms straight out to the sides at shoulder height, palms down.
Step one foot out to the side into a wide stance and bend that knee.
Keep your other leg straight as you push your hips back over the stepping leg.
Rotate your torso and reach the opposite hand toward the stepping foot.
Point your other arm straight up so both arms form one vertical line.
Drive through the stepping foot to rotate back and return to standing.
Repeat with the other leg, alternating sides each rep.

Common mistakes

Bent knee collapsing inward
Swinging the torso with momentum
Rounding through the lower back
Letting the top arm drop forward
Taking too short a stance and crowding the bent knee.

Form cues

Reach to opposite foot
Top arm points up
Stepping foot planted
Knee points where foot points
Push hips back

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Chair Supported Resistance Band Reverse Lunge Beginner
This exercise Diagonal Lunge with Toe Touch 30% of bodyweight
Harder Archer Reverse Lunge 45% of bodyweight
Harder Bodyweight Bulgarian Split Squat 55% of bodyweight

Too hard for now? Start with the Chair Supported Resistance Band Reverse Lunge.

Quick answers

What muscles does the Diagonal Lunge with Toe Touch work?

Primary: Glutes 8/10, Quads 7/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Hip abductors 3/10.

When should I do the Diagonal Lunge with Toe Touch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 6 min with rest.

How many sets and reps of the Diagonal Lunge with Toe Touch?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 4 reps in reserve.

What can I do instead of the Diagonal Lunge with Toe Touch?

Barbell: Barbell Side Squat, Barbell Reverse Lunge. Dumbbells: Dumbbell Deficit Reverse Lunge, Dumbbell Front Rack Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat.