Male

Dumbbell Side Lunge (VERSION 3)

Muscles involved

Adding the dumbbell side lunge (VERSION 3) to your leg session builds great lateral strength across your quads, glutes, and adductors. A frequent mistake when using dumbbells is letting the spine round or allowing the working knee to collapse inward during the step. By staying mindful of your posture, pushing your hips back, and keeping the trailing leg straight, you protect your knee joint from unnecessary wear. Paying attention to these details prevents common form flaws and ensures that the workload stays right where it belongs: on your hips and thighs for maximum muscular reward.

How to do it

1. Stand with feet together, holding a dumbbell in each hand at your sides with palms facing in. 2. Take a wide step to the right, bending your right knee and pushing your hips back, while keeping your left leg straight. 3. Pause at the bottom of the lunge, feeling a stretch in your left inner thigh. 4. Push through your right foot to return to the center starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Step out far enough so that your bent knee stays behind your toes. - Keep your chest up and your back flat as you lower into the lunge. - Push through the heel of your bent leg to return to the center. - Feel the stretch in your inner thigh of your straight leg.