Dumbbell Side Lunge

With side lunges, also called lateral lunges, you step sideways into a lunge instead of forward or backward. This sideways push requires more effort from the muscles that move the legs inward (adductors) and the muscles that move them outward (abductors). The smaller gluteal muscles are primarily responsible for the latter action. The so-called adduction is performed by muscles on the insides of the thighs.

Dumbbell side lunge execution

1
Hold a single dumbbell vertically with both hands around one end.
2
Stand with your feet approximately shoulder-width apart.
3
Step out to the side and lower yourself until the top of your thigh is parallel to the floor. Prevent your torso from leaning sideways; keep it upright as during a normal lunge or squat.
4
Push yourself up and back inward from your heels.
5
Repeat with the other leg.

Dumbbell side lunge

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Adductors (including adductor brevis, adductor longus, adductor magnus, pectineus, and gracilis)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus ('abductors')

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (straight abdominal muscle)
External oblique (external oblique abdominal muscle)
Internal oblique (internal oblique abdominal muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Dumbbell side lunge technique

Safety

The lunge may require the necessary practice in terms of execution and balance. Therefore, build up the weight gradually and first practice without additional weight.

Why side lunges?

Side lunges can primarily be performed for functional reasons, for example to support another sport. After all, rapid lateral movements are common in many sports.