Quads · Beginner

Lateral Lunge

Quads · also Adductors, Glutes

Equipment: Dumbbell

How to do it

• Stand with feet hip-width, dumbbells at your sides
• Take a wide step straight out to the side, toes forward
• Push your hips back and bend the stepping knee
• Keep the other leg straight and both heels flat
• Push off the bent leg to return to the center

Common mistake

✕ SQUATTING STRAIGHT DOWN → ✓ SIT HIPS BACK, SHIN VERTICAL

Starting point: 3 sets × 8–10 per side, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, fsc.kzoo.edu.