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Dumbbell Lateral Lunge

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  Primary Muscle Group: - Glutes and Quadriceps

Muscle Groups Worked in This Exercise: Glutes and Quadriceps

Preparation: Stand with feet hip width apart. Place dumbbells on your shoulders.

Breathing: Breath out as you laterally move and extend outward and breath in as you move back towards the starting position.

Execution: Take right foot and step 2-3 feet out to the right side (or the 3 o'clock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury. Push off lunging foot, return to the start position. Continue with same leg or alternate as prescribed. Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times.

Comments: Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Lunge - Barbell
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells