Exercises

Dumbbell Non-Alternating Lateral Lunges

Also known as Dumbbell Lateral Lunges and Dumbbell Side Lunges

What It Is

A sideways lunge that builds leg strength in the direction most workouts skip. It helps with balance, sports and quick changes of direction.

How to Do It

Stand with feet together and a dumbbell in each hand at your sides. Take a step to the side, push your hips back and bend that knee while the other leg stays straight. Let the dumbbells hang beside your bent leg. Push off the bent leg to return to standing. Do all reps on one side, then switch.

Tips

Keep both feet pointing forward and flat on the floor. Sit your hips back as if reaching for a chair.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Equipment

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