Classification
Type | auxiliary |
Mechanics | compound |
Direction | push |
Equipment | dumbbell |
Additional Equipment | - |
Instructions
Preparation
Stand upright and hold dumbbell in front of thighs. Keep arms straight.Execution
Lunge sideward with one leg. Simultaneously flex knee to lower body until knee active leg is above toetips. Extend knee to return to starting position. Repeat. Continue with opposite side.Variations / Comments
Exercise can also be done alternating.![Dumbbell Lunge, Side | Starting Position Dumbbell Lunge, Side Starting Position](/data/exercisefiles/30/930.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Lunge, Side | Ending Position Dumbbell Lunge, Side Ending Position](/data/exercisefiles/31/931.jpg)
Muscles
Target | Quadriceps |
Synergist | Hip Adductors | Glutaeus Maximus | Soleus |
Stabilizers | Hamstrings | Gastrocnemius | Trapezius, Upper | Trapezius, Lower | Erector Spinae | Obliques |
![Dumbbell Lunge, Side | Muscles Front Dumbbell Lunge, Side Muscles Front](/data/musclemaps/23/523.jpg)
Front
![Dumbbell Lunge, Side | Muscles Rear Dumbbell Lunge, Side Muscles Rear](/data/musclemaps/24/524.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)