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Dumbbell Side Lunges

  1. Start by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels.

  2. Hold the dumbbells in your hands between your legs. Keep the dumbbells in front of you, with your palms facing inwards and your arms hanging straight. 

  3. Take a big step to the left side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing right leg straight. Push back up and return to the starting position.

  4. Repeat for the recommended amount of repetitions on that side and then switch sides.



  • Focus on bending and lowering from the hips, with your back straight and core engaged, so as not to is to collapse over the straight knee. as with a squat.

  • Make sure you’re keeping the heels of both feet on the floor as you lower. Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.​


  • The movement can also be performed with a barbell

Alternative Exercises for Dumbbell Side Lunges 

  • Barbell Side Lunges 

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