What muscles does the Dumbbell Lateral Lunge work?

The Dumbbell Lateral Lunge mainly works the quads, glutes and adductors.

How many sets and reps of the Dumbbell Lateral Lunge?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Lateral Lunge?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Dumbbell Lateral Lunge

Step wide to the side and sit back into the stepping hip, keeping the trailing leg straight to load the adductors.

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Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes, Adductors
Equipment: Dumbbell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Kettlebell Lateral LungeKettlebell

Alternatives

Other exercises for the quads, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Lateral Lunge work?: The Dumbbell Lateral Lunge mainly works the quads, glutes and adductors.
What equipment do you need for the Dumbbell Lateral Lunge?: A dumbbell.
How many sets and reps of the Dumbbell Lateral Lunge?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Lateral Lunge?: ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Lateral Lunge to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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