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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Dumbbells
Dumbbell Side Lunge Alternating
4 steps Updated 29/08/2026
Dumbbell Side Lunge Alternating is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.
- Take a large step to your right with your right foot, bending your right knee and lowering your hips down and back as if you are sitting into a chair. Keeping your left leg straight and rotating it until your left foot points to the ceiling.
- Lower yourself until your right thigh is parallel to the floor, ensuring your knee does not extend past your toes. The dumbbells should be hanging down towards the floor on either side of your right leg.
- Push through your right heel to return to the starting position. Continue alternating sides for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Side Lunge Alternating
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