Dumbbell Lateral Lunge

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Intermediate
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This unilateral dumbbell squat variation uses a wide lateral step to build lower body strength, targeting the glutes, quads, and adductors in the frontal plane.

About Exercise

Equipment

Dumbbells

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Glutes

Secondary Muscles

Hamstrings, Lower Back

Popularity Score

6

Goals

Strength
Stability
Hypertrophy

Training Style

Functional Training
Bodybuilding

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

Glutes

8/10

Glute Max, Glute Medius

Quads

7/10

Rectus Femoris, Vastus Lateralis

Adductors

6/10

Adductor Magnus

Hamstrings

4/10

Biceps Femoris

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Rest longer for heavy strength sets, shorter for general hypertrophy.

How to Perform

Stand tall holding a dumbbell in each hand at your sides, palms facing inward (neutral grip). Position feet hip-width apart with your chest upright and core braced.

  1. Step directly out to the side with one foot, keeping the opposite leg straight.
  2. Hinge at the hip and bend the knee of the stepping leg, descending into a side lunge.
  3. Keep your chest up and the non-moving foot flat on the floor, pointing straight ahead.
  4. Powerfully push off the bent foot, driving laterally back to the starting standing position.
  5. Once stable, immediately repeat the movement on the opposite side.

Coaching Tips

Form Cues

  • Sit the hips back
  • Keep straight leg long
  • Knee tracks over foot
  • Drive through the heel
  • Maintain upright torso

Breathing

Inhale as you descend into the lunge, brace the core, and forcefully exhale as you push back to the starting position.

Tempo

3-0-1

Range of Motion

Lower your hips until the thigh of the bent leg is parallel to the floor, or as deep as mobility allows while maintaining a neutral spine.

Safety

Safety Notes

  • Focus on core stability to protect the lower back.
  • Stop the descent if you feel sharp pain or excessive pulling in the straight leg's inner thigh.

Spotting

Not recommended; the exercise is self-limiting. Use lighter weight if balance or stability is compromised.

Common Mistakes

  • Allowing the stepping knee to collapse inward.
  • Lifting the heel or rotating the foot of the straight leg.
  • Leaning excessively forward at the torso.

When to Avoid

  • Acute knee pain
  • Groin strain or pull
  • Severe hip mobility restrictions

Flexibility Needed

  • Good ankle dorsiflexion
  • Hip adductor mobility

Build Up First

  • Competency in the standard hip hinge
  • Ability to perform bodyweight lateral lunges

Also known as

Dumbbell Side Lunge, Alternating Dumbbell Lateral Lunge

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