About this exercise
A bodyweight lunge variation performed at a 45-degree diagonal angle, challenging balance and hip stability while activating the glutes and inner thigh muscles in a different plane of motion than a standard forward lunge.
Diagonal Lunge
Step by step instructions, muscle activation and variants for the Diagonal Lunge.
EasyGlutesQuadriceps
How to Perform
- Stand tall with feet hip-width apart and hands on your hips or clasped in front of the chest
- Step one foot diagonally forward at roughly a 45-degree angle
- Lower your back knee toward the floor, keeping your front knee tracking over your toes
- Pause briefly at the bottom when both knees reach approximately 90 degrees
- Push through your front heel to return to the starting position
- Complete all reps on one side before switching, or alternate sides each rep
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCoreInner thighs
About the Diagonal Lunge
The Diagonal Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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