Dumbbell Lateral Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Adductor Magnus

Helps

• Rectus Femoris
• Adductor Longus
• Biceps Femoris

Holds

• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Hold a dumbbell at the chest or one in each hand and stand with feet together.
2. Step wide to one side and push the hips back, bending that knee with the other leg straight.
3. Push off the bent leg to return; alternate sides.

Cues

• Keep both feet pointing forward and flat.
• Sit back into the hip, chest up.

Common mistakes

• Rounding the back.
• Letting the bent knee cave in.

Alternatives

• Barbell Lateral Lunge
• Bodyweight Lateral Lunge