Dumbbell Side Lunge
Lower Body Dumbbell Exercises Video Series
The dumbbell side lunge is similar to the forward lunge, but you will
be lunging sideways as the name suggests.
With this lower body exercise you will be strengthening the quadraceps,
hamstrings and glutes.
The primary muscle targeted is the quads, which are the large muscles
in the front of the upper legs...or your thighs.
The secondary muscles targeted include the hamstrings and the glutes.
The hamstrings are opposing muscles to the quads and are located in the
back part of the upper leg.
The gluteus maximus, or glutes, are the muscles located in the buttocks.
Exercise #2 - Alternating Dumbbell Side Lunge
The step by step instructions below are for the side lunge. However,
the video demonstrates this move along with an upper body press, making
this a complex exercise and working more muscles.
Stand with feet about slightly apart.
- Place a dumbbell in each hand and hold them at shoulder
height. This is called racking the dumbells.
- With your left leg, step wide to the side keeping both toes
- No sit back into the lunge as if you were sitting down in a
chair. Be sure to keep the back flat to make sure you don't put stress
on the back.
- Stand back up to starting position.
- Optional: Perform a press up move to work the arms and
- Repeat the side lunge on the other side.
- Keep repeating sides (adding the press if you want) for
Be sure to use weights that are the right resistance for your fitness
Watch the video below to ensure you are doing the this move
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the dumbbell side lunge
Want to tone the upper and lower body muscles but you don't have
dumbbells? Use these exercises to tone the body using just your body weight.
Of Warming Up
Before beginning your workout, make sure your muscles are well prepared
with a quick warm up. Read this article to learn about all the benefits of warming up before
Both strength training and aerobics help you burn calories and fat. But
which ones are the best fat burning exercises?