Lateral Lunge (Dumbbell)

Hold a dumbbell at your chest (goblet style) or two at sides. Step wide, bending one knee. Keep the other leg straight.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

inner thigh (large)

What you need and how to position yourself before starting.

dumbbell

Alternate

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Ensure your shoulders are relaxed and your core is engaged.
Step 2Step to the Side
- Take a big step to the right with your right foot, keeping your left foot planted.
- As you step, shift your weight onto your right leg.
Step 3Lower Your Body
- Bend your right knee and push your hips back as you lower your body into a lunge.
- Keep your left leg straight and your chest up, maintaining a straight back.
Step 4Hold the Position
- Lower yourself until your right thigh is parallel to the ground, ensuring your right knee is aligned with your ankle.
- Hold this position for a moment while keeping your core engaged.
Step 5Return to Start
- Push through your right heel to return to the starting position, bringing your right foot back to meet your left.
- Keep your movements controlled and steady.
Step 6Repeat on the Other Side
- Now step to the left with your left foot and repeat the lunge on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Step 7Finish the Exercise
- After completing your reps, stand upright with your feet hip-width apart.
- Carefully lower the dumbbells to your sides and take a moment to catch your breath.