Diagonal Lunge
Description
The diagonal lunge steps forward and out at roughly a 45-degree angle rather than straight forward or directly to the side. This diagonal path combines frontal and sagittal plane demands, loading the quads, glutes, and adductors simultaneously.
Muscle Group
Equipment Required
Diagonal Lunge Instructions
- Stand with feet hip-width apart.
- Step your right foot forward and out to the right at a 45-degree angle.
- Lower into a lunge by bending both knees.
- Drive through your right foot to return to standing.
- Step your left foot forward and out to the left at 45 degrees.
- Continue alternating.
- Keep your torso upright throughout.
- Aim for 8 to 12 reps per side.
Diagonal Lunge Form & Visual
Diagonal Lunge Benefits
- Combines frontal and sagittal plane demands
- Loads quads, glutes, and adductors together
- Builds multi-directional leg strength
- No equipment needed
- Useful for sport-specific movement patterns
- Develops hip control in diagonal patterns
Diagonal Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Hamstrings
- Core (stabilizer)
Diagonal Lunge Variations & Alternatives
- Forward Lunge
- Side Lunge
- Curtsey Squat
- Walking Lunge
- Clock Lunge (multiple angles)
