Dumbbell Lateral Lunge

Setup

1. 01Stand tall holding one dumbbell at the chest or two at the sides.
2. 02Set the feet hip width apart with toes pointing forward.
3. 03Brace the trunk before stepping.

Execution

1. 01Step wide to one side and sit the hips back over the stepping leg.
2. 02Bend the working knee while keeping the trailing leg straight.
3. 03Descend until the working thigh is near parallel with the chest up.
4. 04Push off the working foot to return to standing and repeat or alternate sides.

Checkpoints

• -Working knee tracks over the toes, not caving inward.
• -Both feet point forward, trailing foot flat or slightly rolled.
• -Hips sit back rather than the knee shooting forward.
• -Torso leans forward slightly but the back stays flat.

Common mistakes

• -Stepping too short so the movement becomes a shallow squat.
• -Letting the working heel lift off the floor.
• -Rounding the back to reach depth.
• -Collapsing the knee inward on the push back.