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.
Dumbbells
3/5 • Intermediate
Glutes
Hamstrings, Lower Back
6
No
No
No
Medium
Low
Glute Max, Glute Medius
Rectus Femoris, Vastus Lateralis
Adductor Magnus
Biceps Femoris
Erector Spinae
8-15 reps
60-120 seconds • Rest longer for heavy strength sets, shorter for general hypertrophy.
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.
Inhale as you descend into the lunge, brace the core, and forcefully exhale as you push back to the starting position.
3-0-1
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.
Not recommended; the exercise is self-limiting. Use lighter weight if balance or stability is compromised.
Dumbbell Side Lunge, Alternating Dumbbell Lateral Lunge
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