Exercise Guide

Dumbbell Lateral Lunge

A lateral lunge holding dumbbells. Loading it turns a mobility drill into genuine adductor and glute work.

BeginnerStrengthPushCompound
Form
Dumbbell Lateral Lunge - Start position
Start
Dumbbell Lateral Lunge - Mid position
Mid
Dumbbell Lateral Lunge - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Quads

Equipment

Dumbbell

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

GlutesAdductorsHamstrings
How to Perform
  1. 1

    Stand with your feet together holding a dumbbell in each hand.

  2. 2

    Take a wide step to one side and push your hips back, bending that knee.

  3. 3

    Keep the trailing leg straight and both feet flat and pointing forward.

  4. 4

    Push off the bent leg to return to standing, then step to the other side.

Tips
  • ★Sit back into the hip instead of letting the knee drift forward over the toes.
  • ★Hold the dumbbells at your sides rather than in front - it keeps you from folding over.
Explore by Muscle
QuadsGlutesAdductorsHamstrings