Dumbbell Side Lunge With Shoulder Press
Description
The dumbbell side lunge with shoulder press combines two movements into one combo. As you step into a lateral lunge, you press the dumbbells overhead. The combo trains the legs through the side lunge and the shoulders through the press, with strong hip mobility demand and full body coordination.
Muscle Group
Equipment Required
Dumbbell Side Lunge With Shoulder Press Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at shoulder level.
- Position the dumbbells with palms facing forward.
- Brace your core and stand tall.
- Step laterally to the right with your right foot.
- As you land, drop into a side lunge by sitting back on your right leg.
- At the bottom of the lunge, press both dumbbells overhead.
- Lock out the press at the bottom of the lunge.
- Lower the dumbbells back to shoulder level as you push off your right foot to return to standing. Alternate sides.
Dumbbell Side Lunge With Shoulder Press Form & Visual
Dumbbell Side Lunge With Shoulder Press Benefits
- Trains legs and shoulders in one combo
- Builds hip mobility and adductor flexibility
- Strong cardiovascular component
- Time-efficient compound movement
- Develops coordination across patterns
- Functional carryover to athletic movement
Dumbbell Side Lunge With Shoulder Press Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Anterior deltoid
- Triceps brachii
Dumbbell Side Lunge With Shoulder Press Variations & Alternatives
- Lateral Lunge
- Dumbbell Thruster
- Cossack Squat
- Dumbbell Shoulder Press
