Exercise library · Legs
Dumbbell Lateral Lunge.
Side lunge holding a dumbbell in each hand, training the legs and inner thighs in the frontal plane.
Also known as: Two Dumbbell Lateral Lunge, DB Side Lunge
IntermediateDumbbells
The numbers
Sets
3–4
Reps
8–12
Rest
60–120 s
The play-by-play
How to do it.
- Step 01
Stand tall with a dumbbell in each hand at your sides
- Step 02
Step wide to one side
- Step 03
Bend the stepping knee and sit the hips back
- Step 04
Keep the trailing leg straight
- Step 05
Push back to the start and repeat on the other side
What separates good from great
Pro cues.
Keep the chest up
Let the dumbbells hang on either side of the bent leg
Log the weight of one dumbbell, done on each side
Common questions
Questions, answered.
- What is the Dumbbell Lateral Lunge?
- Side lunge holding a dumbbell in each hand, training the legs and inner thighs in the frontal plane.
- What muscles does the Dumbbell Lateral Lunge work?
- The Dumbbell Lateral Lunge primarily works your quadriceps and glutes. It also recruits your adductors as secondary movers.
- What equipment do I need for the Dumbbell Lateral Lunge?
- You need dumbbells to perform the Dumbbell Lateral Lunge.
- How many sets and reps should I do for the Dumbbell Lateral Lunge?
- A typical prescription for the Dumbbell Lateral Lunge is 3–4 sets of 8–12 reps. Rest about 60–120 seconds between sets.
- Is the Dumbbell Lateral Lunge good for beginners?
- The Dumbbell Lateral Lunge is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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