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Upper Legs · Body Weight
Diagonal Lunge
Diagonal Lunge is an intermediate compound strength exercise that works the glutes (upper legs), with the core and adductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Adductors · Adductors
How to do Diagonal Lunge
- Stand with your feet together, arms extended outwards at shoulder level.
- Step diagonally forward with your right foot, planting it at a 45-degree angle. As you lower into a lunge, rotate your torso to the right and lean down to touch your right foot with your left hand, keeping your left leg straight.
- Press through your right heel and rotate back to center as you return to the starting position.
- Repeat the movement with your left leg, stepping diagonally forward, rotating left, and touching your left foot with your right hand.
Form tips
- Maintain your arms extended at shoulder level throughout the exercise to help with balance and increase the workout intensity.
- Rotate your torso smoothly and keep your movements controlled to avoid any jerky motions that might cause injury.
- Ensure that your lunging knee does not extend past your toes to protect your knee joint.
Diagonal Lunge alternatives
More glutes exercises
Diagonal Lunge FAQ
What muscles does Diagonal Lunge work?
Diagonal Lunge mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Quadriceps Femoris). The core and adductors work as secondary muscles.
What equipment do you need for Diagonal Lunge?
None. Diagonal Lunge is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Diagonal Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Diagonal Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Diagonal Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Diagonal Lunge?
Other exercises for the glutes include Plate Curtsy Lunge, Landmine Curtsy Lunge, Landmine Goblet Curtsy Lunge and Dumbbell Feet Elevated Single Leg Glute Bridge.
For developers
Use Diagonal Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_KEBPPP" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_KEBPPP", "name": "Diagonal Lunge", "model": "male", "target": "Glutes", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_KEBPPP/mp4-720.mp4?…", "poster": "https://…/ex_KEBPPP/poster.jpg?…" } }