How do you do the Lateral Lunge (Dumbbell)?

Stand with your feet hip width apart, a dumbbell in each hand, palms facing each other. Take a big step directly to the side, landing with that foot parallel to the other. Push your hips back and bend the stepping knee, the other leg straight, dumbbells either side of the stepping leg. Push the stepping foot into the floor and pull back to the center. Finish your reps, then switch sides and repeat to the other side.

What muscles does the Lateral Lunge (Dumbbell) work?

Mainly the quads and glutes, with help from the adductors.

What are common Lateral Lunge (Dumbbell) mistakes?

Turning your toes out. Knee caving in. Heel lifting off the floor. Stepping so short you cannot sit back.

Lateral Lunge (Dumbbell): how to do it, form cues and muscles worked

How to do it

Stand with your feet hip width apart, a dumbbell in each hand, palms facing each other.
Take a big step directly to the side, landing with that foot parallel to the other.
Push your hips back and bend the stepping knee, the other leg straight, dumbbells either side of the stepping leg.
Push the stepping foot into the floor and pull back to the center.
Finish your reps, then switch sides and repeat to the other side.

Key cues

Both feet face forward
Hips back, weight toward your heels
Knee over the second toe
Other leg stays straight
Heel stays down

Common mistakes

Turning your toes out
Knee caving in
Heel lifting off the floor
Stepping so short you cannot sit back

Muscles worked

Primary: Quads and glutes
Secondary: Adductors

Equipment

Dumbbells.

References

ACE: Lateral Lunge
StrengthLog: Side Lunges