How To Do Dumbbell Lateral Lunge

+ Font Size -

Lateral lunges are a form of lunge exercise that strengthens your lower body, particularly your inner thigh muscles. Because lateral lunges focus on the legs independently, they are better than other well-known exercises like squats if you have any form of limb imbalance.

Although a lateral lunge exercise is more challenging than a squat, it offers additional benefits. If you want to improve your lower back muscles but are experiencing back pain from typical workouts, try alternating lateral lunges, which are softer on the back.

How To Do Dumbbell Lateral Lunge

Lateral lunges work a variety of muscles.

The quadriceps and glutes are the two muscular groups that are most affected by lateral lunges. Unlike other lunges, such as classic lunges and reverse lunges, lateral lunges target both the inner and outer thighs. This means that people who simply want to improve their functional power can benefit from the workout as well.

Lateral Lunges: A Step-by-Step Guide

If you've done lunges before as a weight-loss or strength-training exercise, you'll have no trouble learning how to execute lateral lunges because the two exercises are quite similar. You may incorporate it into your home workout because it does not necessitate the use of any specific equipment. The following is a step-by-step guide on how to do lateral lunges properly:

  • Begin the workout by standing upright and keeping your feet hip-width apart.
  • Place your hands in front of your chest and lunge with your left leg to the side.
  • Your toes should all face the same way.
  • Take a step outward while bending your knees and keeping your hips back.
  • You will feel as if you are sitting on a chair with only one side of your lower body extended.
  • You'll need to push off your left foot to get out of this stance.
  • By switching between your legs, you can conduct an alternating side lunge.
  • If you're a beginner, 10 sets of lateral lunges should suffice.


Although the workout vigorously stimulates your body, you may become bored if you repeat the same exercise over and again. In this situation, you can try lateral lunge variations like alternating lateral lunges and lateral lunges with a partner.

Lateral Lunges With Hops: This exercise, also known as rope side lunges, demands you to work with hops while performing lunges. The main advantage of this workout is that it strengthens the muscles in your hands as well.

Dumbbell Lateral Lunge: Also known as a DB lateral lunge or side lunge with dumbbells, this workout asks you to select weights while lunging. This exercise is for folks who want to focus on their quadriceps and glutes while also building their biceps.

Low Side Lunges: Also known as a low side-to-side lunge, this exercise is great for strengthening your legs and hips while also boosting flexibility. It can also help you gain core muscle strength and enhance your balance on both sides of your body.

The Advantages of Lateral Lunges

The following are some of the advantages of doing lateral lunges on a regular basis:

The lateral lunge exercise, like ordinary lunges, strengthens your lower body by strengthening your hamstrings and quads. The adductors and outer glutes are among the muscles in the inner thighs that benefit from this workout.

Improves Your Stability: Lateral lunges can improve your stability and body balance, which will help you perform better in your daily activities. This exercise can help with regular chores, such as sitting and standing to enhance your body posture.

Improves Sports Performance: In addition to everyday duties, lateral lunges can help you improve your performance in sports like skiing or cycling. Alternating side lunges might help you improve your performance in sports that need leg strength.

Makes You Look Taller: Regularly performing this exercise will enhance your body posture, resulting in a straight spine. When you stand upright and maintain proper posture, you appear taller than when you are bent.

Safety Points And Precautions

To ensure your safety while practicing side lunges or variations such as low side lunges, deep side lunges, and so on, keep the following considerations in mind:

If you have a knee injury, you should avoid doing side lateral lunges until you have fully recovered. If you are still insistent on doing the workout, you should get medical advice beforehand.

Pregnant women should avoid intense versions like dumbbell lateral lunges or rope side lunges.

Maintaining good form when performing side lunges can prevent you from becoming injured or placing tension on any muscle.

If you take a big lunge, you'll finish up with a straight line on your loin or inner thigh. You can use a mirror to double-check that your body alignments are correct.

While doing DB lateral lunge, gradually increase the weight.

During the deepest point of the lateral lunge, do not lean forward. Otherwise, you'll hunch or alter your posture.

Never let your bent knee move past your toes while completing a side lateral lunge, as this puts pressure on your quads.

When you've mastered the basic stance, switch to a side lunge with weights.

Last Word

Whether you're new to the gym or have a lot of expertise, lateral lunges are a great way to improve your fitness. It's simple to understand how to do it correctly, and much simpler to execute. Add the exercise to your lower-body regimen as soon as possible to strengthen your quads and glutes.

write a comment