Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredValslide
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Valslide Lateral Lunge Overview

The Valslide lateral lunge is a variation of the lateral lunge and an exercise used to target the muscles of the legs.

The Valslide creates slightly more tension in the working leg as you slide through the range of motion when compared to other lateral lunge variations.

Valslide Lateral Lunge Instructions

  1. Set up with your feet shoulder width apart and place one foot on a valslide.
  2. Slide one foot laterally and sit back into your hip while keeping your feet flat on the floor.
  3. Descend until the thigh of your weight bearing leg is parallel to the floor.
  4. Drive through the weight bearing leg, extend the knee, and pull the valslide as you push back to the starting position.
  5. Repeat for the desired number of repetitions.

Valslide Lateral Lunge Tips

  1. Lateral lunges are a more advanced progression and should only be utilized once one has the requisite hip and core stability. In general, a proper single leg progression scheme might look like this:
    • Step Up
    • Split Squat > Front foot elevated
    • Reverse Lunge > Front foot elevated
    • Single Leg Squat to Bench
    • Lateral Lunge
    • Bulgarian/Rear Foot Elevated Split Squat (RFESS)
    • Single Leg Squat From Bench
    • Walking Lunge
    • Forward Lunge
    • Single Leg Skater Squat
    • Pistol Squat
  2. Don’t rush the progression scheme, earn the right to use every exercise and don’t neglect any of them.
  3. When you go to push back to the starting position, fight the urge to lead the movement with your shoulders by hyperextending at your spine. Instead, look to drive the movement via force from your lower body.
  4. Descend slowly and look to get a good stretch through your groin (adductor).
  5. Exhale as you descend into the movement and keep the feet flat with the toes pointing straight ahead.
  6. If you don’t have access to valslides then you can use a slide board, towel, or even paper plates on a slick surface such as a wood floor.