Dumbbell Side Lunge

How to Dumbbell Side Lunge

Dumbbell side lunges are a compound movement that targets most of the upper legs. They put a heavy emphasis on your quads, but also hit the hamstrings, glutes (butt) and hip adductor muscles.


: Legs (Quads, Hams, Glutes)


: Beginner


: Dumbbells


: Strength, Toning

How to do Dumbbell Side Lunges:

Start Dumbbell Side Lunges Exercise

Dumbbell Side Lunge Finish

  1. Select dumbbells and stand with dumbbells in front of your torso, palms facing each other. Stand with your feet about shoulder width apart, shoulders back, and knees slightly bent.
  2. Staying as upright as possible, take a big step out to either side (foot/toes should point outwards slightly). Drop into a moderately deep squat, keeping your opposing leg straight/unbent.
  3. Using primarily your heel, push back up and bring your leg back to the starting position, rotating each side/leg.
  4. Repeat exercise for recommended number of repetitions.

Demonstration Video:

* Photos from © Bodybuilding.com