Lunge, Side Lunge

Dumbbell Lunge, Side Lunge Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Erector Spinae, Trapezius, Upper, Trapezius, Middle, Levator Scapulae, Tibialis Anterior, Gluteus Medius, Gluteus Minimus

Synergists: Gluteus Maximus, Adductor Magnus (lead leg), Adductors (extended leg), Soleus

Lunge, Side Lunge Instructions

Lunge, Side Lunge Technique

Stand with dumbbells grasped to sides.

Lunge, Side Lunge Form

Lunge to one side with first leg. Position closest dumbbell behind thigh and opposite dumbbell to front. Land on heel then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed the same direction of foot. Return to original standing position by forcibly extending the hip and knee of the lead leg. Repeat by alternating lunge with opposite leg.

Keep torso upright during lunge. Flexible hip adductors will allow a fuller range of motion. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps. Dumbbells may be positioned - one to front and other to back.

Related Dumbbell Exercises
1. Lunge
2. Lunge, Rear Lunge
3. Lunge, Walking Lunge
4. Single Leg Split Squat
5. Single Leg Split Squat, Single Leg Squat
6. Single Leg Split Squat, Split Squat
7. Squat
8. Step-up