Barbell Lunge
This exercise will also improve hip mobility, core stability, and muscular balance on both sides of the body.
BEGINNER
Dumbbell Side Lunge
Dumbbell Side Lunge is a lower-body exercise. They primarily target large muscle groups in the legs, such as the hamstrings and quads.
Demonstration Video
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Target Muscles
Instructions
- Grab a pair of dumbbells in a neutral grip with your palms facing each other. Stand tall, feet shoulder-width apart. The arms should be fully extended with the dumbbells in front of the thighs.
- Take a big step to the side. When the outside foot touches the floor, lower your body by pushing your hips back and bending your knee. Keep your inside leg straight and plant your foot firmly. Pause when the outer thigh is parallel to the floor, then push back up to the starting position.
Tips
- Try to go deep enough into the lunge to feel the stretch in your groin.
- Do not tilt your torso forward as you rise from the bottom of the lunge. Instead, keep your chest up.
- Make sure you move across the entire foot of the outside walking leg, not just your toes.
Alternative Exercises
Side Lunge
A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.
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