Exercise guide
Diagonal Lunge
- Beginner
- Compound
- Rep-based
- Lower legs
The diagonal lunge targets the glutes, quads, and hamstrings while challenging the obliques and core stability by moving through a 45-degree plane of motion. This variation improves hip mobility and functional strength more effectively than traditional linear lunges by engaging the hip abductors.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Place your hands on your hips or hold them together in front of your chest for balance.
- Ensure your shoulders are pulled back and your gaze is fixed straight ahead.
How to do it
- Step forward and outward at a 45-degree angle with your right leg, keeping your toes pointed in the direction of the step.
- Inhale as you lower your hips until your right thigh is parallel to the floor and your back knee is hovering just above the ground.
- Exhale and drive forcefully through the right heel to push yourself back to the starting position.
- Repeat the movement with the left leg, alternating sides for each repetition.
Form checklist
- Keep your front knee aligned with your second toe; do not let it cave inward.
- Maintain an upright torso and avoid leaning too far forward over the lead leg.
- Keep your weight distributed through the heel and midfoot of the lead leg.
- Ensure your hips remain level and square to the direction of your step.
Pro tips
- Imagine stepping onto the corners of a large square on the floor to maintain a consistent 45-degree angle.
- Focus on a powerful 'push-off' from the lead foot to maximize glute medius and oblique engagement.
Make it harder
- Hold a pair of dumbbells at your sides or a single kettlebell in a goblet position to increase resistance.
- Incorporate a 2-second pause at the bottom of each lunge to increase time under tension and challenge balance.
Frequently asked
- What muscles does the diagonal lunge work?
- The diagonal lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the diagonal lunge?
- The diagonal lunge requires no equipment — just your body weight.
- Is the diagonal lunge good for beginners?
- Yes. The diagonal lunge is a beginner-friendly movement and a strong foundation to build on.
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