Quads exercise
Dumbbell Lateral Lunge
Sideways lunge for quads, glutes and adductors.
- Primary muscleQuads
- Also worksGlutes
- EquipmentDumbbells
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Dumbbells
How to do the Dumbbell Lateral Lunge
4 steps, in the order you do them.
- Stand tall holding a dumbbell in each hand, or a single one against your chest.
- Take a big step to the side and bend that knee, sending your hips back. Your other leg stays straight.
- Lower until your thigh is almost parallel to the floor.
- Push off that foot to return to the center and alternate sides.
Muscles worked
Common Dumbbell Lateral Lunge mistakes
What goes wrong most often when you do the Dumbbell Lateral Lunge, and how to fix it.
The bending knee caves inward or passes your toes.
Point the stepping foot slightly outward and send your knee in that same direction.
You bend both knees and drop in the center.
Keep the stationary leg straight, with the foot planted, and lower only over the other leg.
You lower with an upright torso and your knees take all the load.
Send your hips back as if sitting sideways into a chair, with your chest tilted slightly forward.
Alternatives to the Dumbbell Lateral Lunge
They work the quads with other equipment, including options for training at home.
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More quads exercises
Dumbbell LungeQuads · Dumbbells
Cossack SquatQuads · Kettlebell
Dumbbell Step UpQuads · Dumbbells and bench
Reverse LungeQuads · Bodyweight
Frequently asked questions
What muscles does the Dumbbell Lateral Lunge work?
The Dumbbell Lateral Lunge works mainly the quads. It also works the glutes.