Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Dumbbell Side Lunge Instructions

  1. Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
  2. Hold the dumbbells down at your sides. You are now in the starting position.
  3. Step out to the side with your left leg while maintaining your balance and squat down through your hips.
  4. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
  5. Push yourself back to the starting position by using your heal to drive you.
  6. Repeat this movement with your right leg and then repeat for desired reps.

Exercise Tips:

  1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
  2. Keep your head up and back straight throughout the exercise. Never allow your back to round.
  3. This exercise requires a good deal of balance. If you have balance issues, first perfect this movement with little to no weight. 
Posted on: Mon, 05/16/2022 - 23:55

Hi, 12 reps in the program means that I should do 12 each side? I'm doing so right now 12 each feels gruelling

M&S Team Badge
Posted on: Fri, 05/20/2022 - 21:48

That is how it works - 12 per side.

Posted on: Mon, 01/28/2013 - 14:56

Doesn't work, I only feel it in my upper arm.