Dumbbell Lateral Lunge

Start

Finish

similar: Barbell Side Split Squat

How to do it

Hold one dumbbell at the chest, step wide to the side and sit the hips back over the stepping leg while the other stays straight, then push back to the middle.

Muscles worked

Primary: quads · Also works: adductors, glutes

Equipment

Dumbbells

Common mistakes

• Bending the knee straight over the foot instead of loading the hips back, which overloads the knee
• Letting the torso round forward over the dumbbell
• Stepping so wide that the inner thigh reaches end range before the leg can push back

Variations

• Two dumbbells at the sides
• Keep the foot off the floor and step out and back without touching down

Can't do this one? Swap it for

• Lateral Lunge
• Cossack Squat
• Goblet Squat
• Curtsy Lunge

Related exercises

• Barbell Back Squatquads
• Goblet Squatquads
• Bodyweight Squatquads
• Leg Pressquads
• Bulgarian Split Squatquads
• Walking Lungequads