Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Weighted
Plate Lateral Lunge
Plate Lateral Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the adductors and hamstrings assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
- Glutes
Secondary muscles
- Adductors
- Hamstrings
How to do Plate Lateral Lunge
- Hold a weight plate at your chest.
- Take a wide step to the side.
- Bend that knee and sit your hips back, keeping the other leg straight.
- Push back to the centre, then switch sides.
Form tips
- Keep both feet facing forward.
- Keep your chest up.
Plate Lateral Lunge alternatives
More quads exercises
Plate Lateral Lunge FAQ
What muscles does Plate Lateral Lunge work?
Plate Lateral Lunge mainly works the quads in the upper legs. The adductors and hamstrings work as secondary muscles.
What equipment do you need for Plate Lateral Lunge?
You need a weighted.
How many sets and reps of Plate Lateral 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 Plate Lateral 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 Plate Lateral 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 Plate Lateral Lunge?
Other exercises for the quads include Kettlebell Lateral Lunge, Landmine Lateral Lunge, Landmine Goblet Lateral Lunge and Bodyweight Rear Lunge.
For developers
Use Plate Lateral 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_SVF26V" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_SVF26V", "name": "Plate Lateral Lunge", "model": "male", "counterpartId": "ex_VWQLMW", "target": "Quads", "equipment": "Weighted", "media": { "mp4": "https://…/ex_SVF26V/mp4-720.mp4?…", "poster": "https://…/ex_SVF26V/poster.jpg?…" } }