Dumbbell Lateral Lunge: How-to, Tips & More
The Dumbbell Lateral Lunge is a intermediate compound exercise for your quads. You do it with dumbbells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, adductors and hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Adductors
Secondary
Hamstrings
Secondary
How to do the Dumbbell Lateral Lunge
- Stand with your feet together holding dumbbells.
- Take a big step to the side and sit back into that hip.
- Keep the other leg straight.
- Push back to the middle and alternate sides.
Dumbbell Lateral Lunge tips
- Push your hips back as if sitting into a chair.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Dumbbell Lateral Lunge alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Dumbbell Lateral Lunge work?
The Dumbbell Lateral Lunge mainly works your quads, with help from your glutes, adductors and hamstrings.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Lateral Lunge good for beginners?
Yes. The Dumbbell Lateral Lunge is considered intermediate and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Lateral Lunge?
You need dumbbells.
Add Dumbbell Lateral Lunge to your program
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