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
Common Mistakes
Common mistakes content is coming soon.
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.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore