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.
  1. Stand with feet about slightly apart.
  2. Place a dumbbell in each hand and hold them at shoulder height. This is called racking the dumbells.
  3. With your left leg, step wide to the side keeping both toes pointed forward.
  4. 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.
  5.  Stand back up to starting position.
  6. Optional: Perform a press up move to work the arms and chest.
  7. Repeat the side lunge on the other side.
  8. Keep repeating sides (adding the press if you want) for several repetitions.
Be sure to use weights that are the right resistance for your fitness level.

Watch the video below to ensure you are doing the this move correctly. 

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 here to view the dumbbell side lunge on youtube.

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