Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Dumbbells
Dumbbell Side Lunge Single Leg
4 steps Updated 29/08/2026
Dumbbell Side Lunge Single Leg 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 together, holding a dumbbell with both hands close to your chest.
- Take a large step to your left with your left foot, bending your left knee and lowering your hips down and back as if you are sitting into a chair. Keep your right leg straight.
- Lower yourself until your left thigh is parallel to the floor.
- Push through your left heel to return to the starting position. Perform all repetitions on the left side before switching to the right side and repeating the exercise.
Continue from here
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
Back to all exercises
Dumbbell Side Lunge Single Leg
Add it to your program
Build a program