Dumbbell Lateral Lunge

Strengthen your hips, glutes, and inner and outer thighs with the Dumbbell Lateral Lunge.

IntermediateThighs Dumbbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Dumbbell Lateral Lunge

Compound

Dumbbell Curtsey Lunge

Thighs · Dumbbell

Intermediate

Compound

Dumbbell Lateral Lunge with Bicep Curl

Thighs · Dumbbell

Intermediate

Compound

Dumbbell Step up Lunge

Thighs · Dumbbell

Intermediate

Compound

Dumbbell Overhead Lunge

Thighs · Dumbbell

Intermediate

Description

A lower body exercise that strengthens your hips, thighs and glutes. Start by holding a dumbbell in each hand, then take a step to the side and lower your body by pushing your hips back.

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How to do Dumbbell Lateral Lunge

01
Setup
Stand tall with your feet hip-width apart, holding a dumbbell in each hand with arms extended down by your sides, palms facing your body. Keep your chest up, shoulders back, and core engaged.
02
Setup
Take a wide step directly out to your side with one leg, keeping your toes pointed forward. The non-stepping leg should remain straight and grounded.
03
As you step, push your hips back and bend the knee of your stepping leg, lowering your body until your thigh is parallel to the floor or as deep as comfortable. Ensure your knee tracks in line with your toes and does not collapse inward.
04
Maintain a straight back and keep the dumbbell(s) close to your body. The heel of your straight leg should remain firmly on the floor.
05
Push off the foot of your stepping leg to return to the starting position, driving through your heel and extending your hip and knee. Repeat for the desired repetitions on one side before switching, or alternate sides with each repetition.

Tips

Keep your chest lifted throughout the movement; avoid rounding your back as you lower into the lunge to protect your spine.
Focus on pushing your hips back as if sitting into a chair, rather than just bending your knee forward, to properly engage the glutes and hamstrings.
Ensure your knee tracks directly over your mid-foot on the lunging leg to protect your joint and maximize muscle activation.
Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent momentum from taking over.

Common mistakes

Rounding the back: Avoid rounding your back by keeping your chest proud and engaging your core throughout the movement, maintaining a neutral spine.
Knee caving inward: Prevent your knee from caving inward by actively pushing it slightly outward, aligning it with your second or third toe on the lunging foot.
Not stepping wide enough: Ensure you take a sufficiently wide step to properly engage the adductors and glutes and allow for a deep, effective lunge.

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Questions

Is Dumbbell Lateral Lunge good for beginners?

Dumbbell Lateral Lunge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Lateral Lunge?

You need Dumbbell to perform Dumbbell Lateral Lunge. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Lateral Lunge?

Keep your chest lifted throughout the movement; avoid rounding your back as you lower into the lunge to protect your spine. Focus on pushing your hips back as if sitting into a chair, rather than just bending your knee forward, to properly engage the glutes and hamstrings. Ensure your knee tracks directly over your mid-foot on the lunging leg to protect your joint and maximize muscle activation. Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent momentum from taking over.

What are common mistakes when doing Dumbbell Lateral Lunge?

Rounding the back: Avoid rounding your back by keeping your chest proud and engaging your core throughout the movement, maintaining a neutral spine. Knee caving inward: Prevent your knee from caving inward by actively pushing it slightly outward, aligning it with your second or third toe on the lunging foot. Not stepping wide enough: Ensure you take a sufficiently wide step to properly engage the adductors and glutes and allow for a deep, effective lunge.