Lateral Lunge (Dumbbell)
Holding dumbbells, step wide to one side and sit the hips back over that foot, then push back to the middle. Also called Side Lunge.
- Pattern
- Lunge
- Equipment
- Dumbbells
- Works
- Adductors, quads, glutes
- Loads
- Hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Hip Adduction (Machine)
Same adductor line, seated, with no back or knee load.
Same adductor line, seated, with no back or knee load.
When it stalls, these usually help
Direct work for your quads, which this lift also depends on.
Direct work for your glutes, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.