Dumbbell Side Lunge
How to do it
Starting position
- Hold dumbbells or kettlebells in both hands and stand upright.
- Spread your feet wider than hip-width apart.
- Look straight ahead.
Movement
- Shift your weight to the right and bend your knee.
- Keep your left leg straight.
- Push through your whole foot against the floor to return to the start.
Breathing
Inhale as you go down to the side and exhale as you come up.
Cautions
- If your knee caves inward past your toes, you can injure the joint.
- If your back rounds, there is a risk of injury, so straighten it.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Adductors Quads |
|---|---|
| Secondary muscles | Glutes · Hamstrings · Calves |
| Equipment |  Dumbbell Kettlebell |
| Movement pattern | Lunge |
| Rep range | 8–15 reps (one side at a time) |
4 similar exercises
Representative exercise: Dumbbell Side Lunge
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Side LungeEasierAlternate Side Lunge Wall SupportedEasierDumbbell Change Plyo Side LungeHarderBarbell Lateral LungeSimilar exerciseResistance Band Side LungeSimilar exerciseSuspension Abduction LungeSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.