Dumbbell Lateral Lunge

Dumbbell Lateral Lunge


This exercise involves holding a dumbbell in one hand and stepping to the side with the opposite leg, bending the knee and lowering the body into a lunge position. The exercise targets the glutes, quads, and hamstrings while also engaging the core and improving balance.

Muscle Group

Equipment Required

Dumbbell Lateral Lunge Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Take a big step to the right with your right foot, keeping your left foot in place.
  3. Bend your right knee and push your hips back, lowering your body into a lunge position.
  4. As you lunge, raise your left arm straight up above your head, keeping your right arm straight down by your side.
  5. Push through your right foot to return to the starting position, lowering your left arm back down to your side.
  6. Repeat on the other side, stepping to the left with your left foot and raising your right arm above your head.
  7. Continue alternating sides for the desired number of repetitions.

Dumbbell Lateral Lunge Form & Visual

Dumbbell Lateral Lunge

Dumbbell Lateral Lunge Benefits

  • Targets multiple muscle groups including the glutes, quads, hamstrings, and adductors
  • Improves balance and stability
  • Increases hip mobility
  • Can be modified to increase or decrease difficulty
  • Can be done with minimal equipment

Dumbbell Lateral Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Abductors
  • Adductors
  • Core muscles

Dumbbell Lateral Lunge Variations & Alternatives

  • Dumbbell Lateral Lunge with Overhead Press
  • Dumbbell Lateral Lunge with Bicep Curl
  • Dumbbell Lateral Lunge with Front Raise
  • Dumbbell Lateral Lunge with Tricep Extension
  • Dumbbell Lateral Lunge with Twist