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

How to do the Lateral Lunge with Toe Touch

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

Full technique — 7 steps

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

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 Bodyweight Reverse Lunge 40% of bodyweight
Easier Archer Reverse Lunge 45% of bodyweight
This exercise Lateral Lunge with Toe Touch 50% of bodyweight
Harder Bodyweight Bulgarian Split Squat 55% of bodyweight
Harder Bulgarian Split Squat Intermediate

Too hard for now? Start with the Archer Reverse Lunge.

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.