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Dumbbell Lateral Lunge with Reach
A lateral lunge holding a dumbbell with a cross-body reach, targeting glutes, quads, and adductors to build lower body strength, stability, and hip mobility; ideal for unilateral training.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Adductors
Secondary Muscles
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
8/10Adductor Longus, Adductor Magnus
Hamstrings
6/10Biceps Femoris, Semitendinosus
Obliques
6/10External Obliques
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding a dumbbell in the hand opposite your starting lunge side, core engaged and spine neutral.
- Step laterally with the opposite leg from the dumbbell hand, keeping toes forward.
- Bend the lunging knee and push hips back to lower into a lunge, keeping the other leg straight.
- Reach the dumbbell across your body toward the inside of the lunging foot with a slight torso twist.
- Push through the heel of the lunging foot to return to start.
- Switch sides after reps.
- Perform reps on one side before alternating.
Coaching Tips
Form Cues
- Knees track over toes
- Core braced throughout
- Reach with control
- Heel drive on return
- Neutral spine always
Breathing
Inhale as you lower into the lunge and reach; exhale as you push back to standing.
Tempo
3-1-2
Range of Motion
Lower until lunging thigh is parallel to the ground; non-lunging leg fully extended with inner thigh stretched.
Safety
Safety Notes
- Avoid if acute knee or hip pain
- Knee should not pass toes
- Maintain neutral spine to protect lower back
- Use appropriate step width to avoid groin strain
Spotting
Not required; use a wall for balance if needed for beginners.
Common Mistakes
- Knee caving inward
- Rounding back during reach
- Stepping too narrow
- Over-twisting torso
- Leaning forward excessively
When to Avoid
- Acute knee injuries
- Hip impingement
- Lower back pain
- Groin strains
Flexibility Needed
- Adequate hip abduction
- Ankle dorsiflexion for lunge depth
- Thoracic rotation for reach
Build Up First
- Master basic lunge form
- Hip hinge proficiency
- Core stability control
Also known as
Lateral Lunge with Dumbbell Reach, Side Lunge with Reach, Dumbbell Side Lunge Reach
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