# Lateral Lunge with Toe Touch

A bodyweight side lunge that folds forward until both hands touch the foot of the bent leg, then returns to standing. Alternates sides, working the quads and glutes while stretching the inner thigh of the straight leg.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/alternate-heel-touch-side-kick-squat/video/male.mp4
- HTML: https://seto.fit/exercises/lateral-lunge-with-toe-touch/

## Muscles worked

- Quads: 8/10
- Glutes: 8/10
- Hip adductors: 6/10
- Hamstrings: 4/10
- Hip abductors: 3/10

## How to do the Lateral Lunge with Toe Touch

1. Slide one leg out to the side and bend the other knee.
2. Fold forward and touch the foot of the bent leg with both hands.
3. Push back to standing, then switch sides.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart and arms at your sides.
2. Slide one leg out wide to the side and bend the other knee, shifting your hips back over it.
3. Let your knee point the same way as your foot and keep both heels on the floor.
4. Keep the outstretched leg straight as you lower toward the bent leg.
5. Lean your torso forward from your hips and reach both hands down to the foot of the bent leg.
6. Drive through your whole foot to push back to standing, bringing the straight leg back under your hips.
7. Repeat on the other side, alternating sides each rep.

## Common mistakes

- Knee collapsing inward
- Letting the working heel rise
- Bending the straight leg
- Rounding the back to reach the foot
- Bouncing out of the bottom

## Form cues

- Knee points where foot points
- Keep both heels down
- Keep the other leg straight
- Hinge from the hips
- Push through whole foot

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 12–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

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

- **Barbell**: [Barbell Side Squat](https://seto.fit/exercises/barbell-side-squat/), [Barbell Curtsy Lunge](https://seto.fit/exercises/barbell-curtsy-lunge/)
- **Kettlebell**: [Kettlebell Lateral Lunge](https://seto.fit/exercises/kettlebell-lateral-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)
- **Dumbbells**: [Goblet Lateral Lunge](https://seto.fit/exercises/goblet-lateral-lunge/), [Dumbbell Front Rack Curtsy Lunge](https://seto.fit/exercises/dumbbell-front-rack-curtsy-lunge/)
- **Weight plates**: [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/), [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/)

## 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: [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-lunge/) — 40% of bodyweight
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Lateral Lunge with Toe Touch — 50% of bodyweight**
- Harder: [Bodyweight Bulgarian Split Squat](https://seto.fit/exercises/bodyweight-bulgarian-split-squat/) — 55% of bodyweight
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Lateral Lunge with Toe Touch work?

Primary: Quads 8/10, Glutes 8/10. Also works: Hip adductors 6/10, Hamstrings 4/10, Hip abductors 3/10.

### When should I do the Lateral 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 Lateral Lunge with Toe Touch?

Strength: 3 sets of 8–12 reps, rest 1 min 15 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 Lateral Lunge with Toe Touch?

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

### What is an easier version of the Lateral Lunge with Toe Touch?

Archer Reverse Lunge (45% of bodyweight), Bodyweight Reverse Lunge (40% of bodyweight).

### What is a harder version of the Lateral Lunge with Toe Touch?

Bodyweight Bulgarian Split Squat (55% of bodyweight), Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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