The hip dominant lunge and lateral lunge versions will challenge your body in unique ways compared to the traditional versions mentioned above. As with any new exercise, use caution when performing the first few repetitions. Use a load that is manageable so you can achieve good and safe technique. The groin is placed under a tremendous stretch during the lateral lunge, so lower yourself slowly. The knees can also experience high forces when squatting lower, so depending on your injury history and current ability, use discretion and determining your lunge depth.