Dumbbell Lateral Lunge

Lateral lunge with a dumbbell: works the frontal plane under load.

• Compound
• Dumbbell
• Intermediate

How to do it

• One dumbbell at the chest or two at your sides, with the torso upright
• Take a wide step to the side and sit back onto that hip
• Keep the other leg straight and both feet pointing forward

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting the knee drift inward
• Letting the dumbbell drift away from the chest as you sit onto the hip

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Lateral Lunge
• Goblet Squat
• Alternating Dumbbell Forward Lunge