Lateral Lunge (Dumbbell)

A lower body exercise using dumbbells that emphasizes the adductors and outer quadriceps by stepping laterally.

Instructions

1. Stand upright with feet together, holding dumbbells at your sides with arms extended.
2. Step out to the right with a wide lateral step, keeping your left leg relatively straight.
3. Shift your weight to your right leg and lower your body by bending your right knee until your right thigh is parallel to the floor.
4. Keep your torso upright and your chest up throughout the movement.
5. Push off your right foot and drive back to the starting position through your right heel.
6. Repeat the movement stepping to the left side.
7. Continue alternating sides for the target number of repetitions.

Tips

• Keep your torso upright and avoid excessive forward lean during the movement.
• This exercise emphasizes the adductors more than forward lunges.
• Ensure your front knee stays above your ankle and does not cave inward.
• Maintain control when stepping and returning to the starting position.
• Breathe in as you step out and exhale as you return to the center.