LEGS · COMPOUND
Dumbbell Lateral Lunge
A lateral lunge that trains the legs through a side-to-side movement.
Primary musclesGlutes, Adductors, Quads
Secondary musclesHamstrings, Core
EquipmentDumbbell
DifficultyIntermediate · Lateral Squat
How to perform
- Hold a dumbbell securely and step laterally.
- Sit the hips toward the stepping side while keeping the other leg straighter.
- Push the floor away to return to the starting stance.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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