Strength · Level 1
Lateral lunge
Wide step to the side bending one leg and keeping the other straight.
- Suggested dose
- 3 × 8 rep per side · 60s rest
- Equipment
- No equipment · or · Dumbbells · or · Kettlebell
- Works
- Adductors, Glutes, Quadriceps
- Pattern
- Lateral, Squat
How to do it
- Stand with feet together.
- Take a wide step to the side, push your hips back and bend that knee.
- The other leg stays straight, foot down. Push to return to center.
Key points
- Hips back, chest up
- Foot of the bent leg pointing forward
Common mistakes
- Knee past the toes
- Rounding your back
Why it helps your tennis
Mimics the outside-foot plant in lateral movement and protects the adductors.
Source: Complete Conditioning for Tennis, ch. 5 and 8
Related exercises
- Side shuffleShort side steps in an athletic stance, from side to side (2–3 m).
- Bodyweight squatHip and knee bend keeping the torso stable and heels down.
- Goblet squatSquat holding a weight against your chest; teaches you to go down with an upright torso.
- Step-upStep up onto a stable step or chair pushing through the top leg.