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Dumbbell Lateral Lunge 9s · no sound

Dumbbell Lateral Lunge

A sideways lunge holding a dumbbell in each hand, loading one hip while the other leg stays straight.

Primary muscle
Adductors, Quads
Equipment
Dumbbell
Difficulty
Beginner
Movement
Lunge
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How to do it

  1. Stand tall with a dumbbell in each hand and a slight bend in your knees.
  2. Brace your abdominals and set your chest up with your head neutral.
  3. Step wide to one side and plant that foot with the toes pointing forward.
  4. Sit down and back into the stepping hip, keeping the other leg straight.
  5. Stop before the knee travels out past the toes, holding an upright torso.
  6. Drive through the heel of the stepping leg back to the start, then switch sides.

Common mistakes

  • Letting the knee track out past the toes, which loads the joint instead of the hip.
  • Bending the trailing leg, which removes the inner thigh stretch that defines the movement.
  • Leaning the torso over the stepping leg instead of sitting the hips back.
  • Taking a step too narrow to reach a real hip angle, which turns it into a shallow squat.

Muscles worked

Primary
AdductorsQuads
Secondary
AbsCalvesGlutesHamstrings

Same movement, other equipment

Bodyweight Reverse Lunge Beginner Bodyweight Reverse Lunge Glutes Bodyweight Bulgarian Split Squat Beginner Bulgarian Split Squat Glutes Bodyweight Forward Lunge Beginner Forward Lunge Glutes Bodyweight Kettlebell Assisted Bulgarian Split Squat Beginner Kettlebell Assisted Bulgarian Split Squat Glutes Kettlebell

Similar exercises

Dumbbell Cossack Squat Intermediate Dumbbell Cossack Squat Adductors Dumbbell Cossack Squat Intermediate Cossack Squat Adductors Bodyweight Dumbbell Alternating Forward Lunge Intermediate Dumbbell Alternating Forward Lunge Glutes Dumbbell Dumbbell Goblet Bulgarian Split Squat Intermediate Dumbbell Goblet Bulgarian Split Squat Glutes Dumbbell Dumbbell Goblet Forward Lunge Beginner Dumbbell Goblet Forward Lunge Glutes Dumbbell

Good to know

What muscles does the Dumbbell Lateral Lunge work?
Mainly the adductors and quads. It also works the abs, calves, glutes and hamstrings.
What equipment do you need for the Dumbbell Lateral Lunge?
It uses dumbbells. Without it, the Bodyweight Reverse Lunge and the Bulgarian Split Squat train the same muscles the same way.
Is the Dumbbell Lateral Lunge good for beginners?
GymVim rates it beginner.

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