Lateral Lunge to Balance

Setup & Positioning

"Stand tall with feet hip-width apart, core braced, and shoulders relaxed. Keep your chest up and eyes forward. This will be your starting position."

Key point: “Think about sitting your hips back into the lunge, not just bending your knee forward.”

Execution

"Step out to the side with one foot, landing with your toes forward and foot flat. Bend the knee of the stepping leg and push your hips back as you keep the other leg straight. From the bottom of the lunge, drive through your heel to return to standing, bringing the opposite knee up toward your chest for a balance hold. Pause for 1–2 seconds before stepping out again. Complete all reps on one side before switching."

Where You Should Feel It

• Glutes and quads of the lunging leg
• Adductors (inner thigh) of the straight leg
• Core muscles stabilizing during the balance phase

Where You Shouldn’t Feel It

• Knee pain from collapsing inward or twisting
• Lower back strain from leaning too far forward
• Excess pressure in the toes from shifting weight forward

Breathing

"Inhale as you step out into the lunge, exhale as you drive up into the balance position."

Common Mistakes to Avoid

1. Letting the knee collapse inward – Keep it aligned with your toes.
2. Stepping too shallow – Step far enough to load the hip and glute.
3. Skipping the balance pause – Holding at the top builds stability.
4. Twisting the torso – Keep your chest facing forward.