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Dumbbell Side Lunges

Target Region: Glutes, Adductors, Abductors

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INSTRUCTIONS

  • Start by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels.

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  • Hold the dumbbells in your hands between your legs. Keep the dumbbells in front of you, with your palms facing inwards and your arms hanging straight. 

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  • Take a big step to the left side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing right leg straight. Push back up and return to the starting position.

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  • Repeat for the recommended amount of repetitions on that side and then switch sides.

TIPS

  • Focus on bending and lowering from the hips, with your back straight and core engaged, so as not to is to collapse over the straight knee. as with a squat.

  • Make sure you’re keeping the heels of both feet on the floor as you lower. Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.​

STARTING POSITION

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ENDING POSITION

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VARIATIONS

  • The movement can also be performed with a barbell

ALTERNATIVE EXERCISES

  • Barbell Side Lunges 

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