Diagonal Lunge

Diagonal Lunge


The diagonal lunge is a lower body exercise that targets the glutes, quads, and hamstrings. It involves stepping forward at a diagonal angle and lowering the body into a lunge position, then pushing back up to the starting position. This exercise can be done with or without weights.

Muscle Group

Equipment Required

Diagonal Lunge Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Take a large step forward with your left foot, crossing it diagonally in front of your right foot.
  3. Bend both knees and lower your body until your left thigh is parallel to the floor and your right knee is hovering just above the ground.
  4. Push through your left heel to return to the starting position.
  5. Repeat on the other side, stepping forward with your right foot and crossing it diagonally in front of your left foot.
  6. Continue alternating sides for the desired number of repetitions or time.

Diagonal Lunge Form & Visual

Diagonal Lunge

Diagonal Lunge Benefits

  • Targets multiple muscle groups including the glutes, quads, hamstrings, and core
  • Improves balance and stability
  • Increases flexibility in the hips and groin
  • Can be modified to increase or decrease intensity
  • Helps to improve overall lower body strength and power

Diagonal Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core muscles

Diagonal Lunge Variations & Alternatives

  • Reverse Diagonal Lunge
  • Diagonal Lunge with Twist
  • Diagonal Lunge with Knee Drive
  • Diagonal Lunge with Bicep Curl
  • Diagonal Lunge with Overhead Press