Dumbbell Lateral Lunge
Auto DetectedUnilateral lower body exercise with dumbbells that targets quads, glutes, and adductors to build strength, hip stability, and mobility; enhances balance for functional and athletic movements.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques
Accessory Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
8/10Glute Max, Glute Medius
Adductors
7/10Adductor Longus, Adductor Magnus
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Calves
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding dumbbells at sides with palms facing in, core engaged, and spine neutral.
- Step laterally with one foot, keeping the other leg straight.
- Bend the stepping knee and push hips back to lower until thigh is parallel to floor.
- Keep torso upright and chest up.
- Drive through the heel of the bent leg to return to start.
- Switch sides after reps or alternate.
- Control descent without momentum.
Coaching Tips
Form Cues
- Knee tracks over toes
- Hips back like sitting aside
- Chest up, core tight
- Heel stays planted
- Step wide but controlled
Breathing
Inhale as you lower into the lunge; exhale as you drive back to standing. Brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until lunging thigh is parallel to floor, knee aligned over toes; straight leg remains extended without locking knee.
Safety
Safety Notes
- Avoid if acute knee or hip pain
- Start with bodyweight for form
- Warm up hips and ankles
- Use mirror for alignment check
- Consult pro for injuries
Spotting
Not typically needed; use light weights or safeties if progressing heavy. Partner can assist by supporting torso if balance issues.
Common Mistakes
- Knee caving inward
- Rounding back
- Too narrow step causing groin strain
- Leaning forward
- Using momentum to rise
When to Avoid
- Acute knee injuries
- Hip impingement
- Groin strains
- Balance disorders
Flexibility Needed
- Hip abduction range
- Ankle dorsiflexion
- Thoracic rotation if adding twist
Build Up First
- Master bodyweight lunge
- Hip hinge proficiency
- Core stability basics
Also known as
Dumbbell Side Lunge, Lateral Dumbbell Lunge, Side Step Lunge with Dumbbells
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Lateral Lunge with Reach
Dumbbells
Glutes
Dumbbell Lunge
Dumbbells
Quads
Goblet Lateral Lunge
Dumbbells, Kettlebell
Quads
Dumbbell Lateral Step-Up
Dumbbells, Plyometric Box
Quads
Dumbbell Swing Lunge
Dumbbells
Glutes
Dumbbell Curtsy Lunge
Dumbbells
Glutes
Dumbbell Walking Lunge
Dumbbells
Quads
Dumbbell Reverse Lunge
Dumbbells
Quads
Dumbbell Overhead Lunge
Dumbbells
Quads
Dumbbell Goblet Lateral Step-Up
Dumbbells, Plyometric Box
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
