Quads
Dumbbell Lateral Lunge
The Dumbbell Lateral Lunge is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: adductors 19%, gluteus maximus 17% and quads (vastus lateralis) 14%.
How to do it
- Stand with the feet together holding a dumbbell in each hand at your sides.
- Take a wide step out to the side and land with the toes pointing forward.
- Push the hips back and bend the stepping knee, keeping the other leg straight.
- Lower until the bent thigh is close to parallel, dumbbells hanging on either side of the bent knee.
- Push off the bent leg to return to the start.
Tips
- Sit back into the hip, as if reaching for a chair behind you.
- Keep the straight-leg foot flat on the floor.
Common mistakes
- Letting the bent knee travel far past the toes.
- Rounding the back as you sit down.
- Bending both knees so it becomes a wide squat.
Muscles worked by the Dumbbell Lateral Lunge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A side lunge stretches and loads the adductors of the straight leg. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.
Dumbbell Lateral Lunge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Lateral Lunge work?
Mainly the adductors, gluteus maximus and quads (vastus lateralis). The quads (vastus medialis), gluteus medius and quads (rectus femoris) assist.
Is the Dumbbell Lateral Lunge good for beginners?
Yes. The Dumbbell Lateral Lunge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Lateral Lunge?
For example the Cossack Squat, Kettlebell Lateral Lunge and Smith Machine Lateral Lunge. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Lateral Lunge harder?
Add weight or reps, or move on to the Cossack Squat and Barbell Reverse Lunge.
Log your sets in Zulta
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