Exercise library
Quads
Dumbbell Lateral Lunge
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings
- Equipment
- Dumbbell
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Hold a dumbbell and step wide to one side, sitting the hip back over the bent leg while the other stays straight. Push off the bent leg to return to center and alternate directions.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Bulgarian Split SquatDumbbellSquat
- Dumbbell Forward LungeDumbbellSquat
- Dumbbell Goblet Reverse LungeDumbbellSquat
- Dumbbell Goblet SquatDumbbellSquat
- Dumbbell Lateral Step-UpDumbbellSquat
- Dumbbell Reverse LungeDumbbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: