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Dumbbell Side Lunge

A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors through lateral lunge movements with dumbbells to improve leg strength and stability.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand with feet shoulder-width apart, holding dumbbells at your sides. Step laterally to one side, lowering your body into a lunge position while keeping your other leg straight. Return to starting position and repeat on the opposite side.

Starting Position

Begin standing with feet shoulder-width apart, holding dumbbells at your sides, ready to perform the side lunge.

Finishing Position

Return to the starting position after completing the side lunge, maintaining control and balance.

Form Cues

Step laterally, keep chest up, control the movement, maintain balance

Common Mistakes

Not stepping wide enough, losing balance, not controlling the movement, poor knee alignment

Progression Tips

Increase weight, add pause at bottom, perform in sequence, or add variations.

Regression Tips

Use lighter weight, perform without dumbbells, or practice basic side lunges first.

Safety Notes

Maintain proper form to avoid knee and ankle strain. Stop if you experience pain in the knees, hips, or ankles. Keep your chest up and knees in line with your toes throughout the movement.