Dumbbell Side Lunge
Description
The dumbbell side lunge (lateral lunge) is performed by stepping wide to one side and squatting onto that leg while keeping the other leg straight. With dumbbells held in each hand, it builds the adductors, glutes, and quads while developing lateral mobility. It is one of the best exercises for hip and inner-thigh strength.
Muscle Group
Equipment Required
Dumbbell Side Lunge Instructions
- Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Take a wide step out to the right. Toes pointing forward.
- Sit your hips back and bend your right knee, lowering your hips down on the right side.
- Keep your left leg completely straight. Both feet stay flat on the floor.
- Lower until your right thigh is approximately parallel to the floor.
- Drive through your right foot to push back to standing.
- Repeat on the left side. Continue alternating sides.
- Keep your chest up and back flat throughout.
Dumbbell Side Lunge Form & Visual
Dumbbell Side Lunge Benefits
- Builds the adductors, glutes, and quads
- Improves lateral mobility
- Trains single-leg strength in the frontal plane
- Carries over to lateral movement in sports
- Easy to load progressively
- Different stimulus than forward lunges
Dumbbell Side Lunge Muscles Worked
- Quadriceps (working leg)
- Gluteus maximus and medius
- Adductors (extended leg, stretched)
- Hamstrings
- Core (stabilizer)
Dumbbell Side Lunge Variations & Alternatives
- Bodyweight Side Lunge
- Dumbbell Curtsey Lunge
- Dumbbell Lunge (forward)
- Dumbbell Walking Lunge
- Cossack Squat
- Goblet Side Lunge
