# Lateral Lunge (Dumbbell)

> A side-stepping lunge holding a dumbbell in each hand, training your quads and glutes with your inner thighs working.

Page: https://fitnessie.app/exercises/dumbbell-lateral-lunge/
Type: Dumbbell · Squat
Demo video: https://fitnessie.app/demos/lateral-lunge-dumbbell/dd9905a04eef9f0d.mp4

## How to do it

1. Stand with your feet hip width apart, a dumbbell in each hand, palms facing each other.
2. Take a big step directly to the side, landing with that foot parallel to the other.
3. Push your hips back and bend the stepping knee, the other leg straight, dumbbells either side of the stepping leg.
4. Push the stepping foot into the floor and pull back to the center.
5. 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](https://www.acefitness.org/resources/everyone/exercise-library/364/lateral-lunge/)
- [StrengthLog: Side Lunges](https://www.strengthlog.com/side-lunges-bodyweight/)