How to do the Dumbbell Lateral Lunge
Stand with feet together holding a dumbbell in each hand or one dumbbell at your chest.
Take a big step to the side and sit back into that hip, keeping the other leg straight.
Keep your chest up and both feet flat on the floor.
Push off the bent leg to return, then finish your reps or alternate sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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