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Upper Legs · Dumbbell
Dumbbell Side Lunge Alternating
Dumbbell Side Lunge Alternating is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and adductors assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Adductors · Adductor Magnus
How to do Dumbbell Side Lunge Alternating
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.
- Take a large step to your right with your right foot, bending your right knee and lowering your hips down and back as if you are sitting into a chair. Keeping your left leg straight and rotating it until your left foot points to the ceiling.
- Lower yourself until your right thigh is parallel to the floor, ensuring your knee does not extend past your toes. The dumbbells should be hanging down towards the floor on either side of your right leg.
- Push through your right heel to return to the starting position. Continue alternating sides for the desired number of repetitions.
Form tips
- Keep your back straight and avoid leaning forward excessively.
- Keep your feet facing forward and your weight distributed evenly.
- Make sure your knee stays aligned with your toes during the lunge to prevent strain.
Dumbbell Side Lunge Alternating alternatives
More quads exercises
Dumbbell Side Lunge Alternating FAQ
What muscles does Dumbbell Side Lunge Alternating work?
Dumbbell Side Lunge Alternating mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and adductors work as secondary muscles.
What equipment do you need for Dumbbell Side Lunge Alternating?
You need a dumbbell.
How many sets and reps of Dumbbell Side Lunge Alternating should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Side Lunge Alternating good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Side Lunge Alternating burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Side Lunge Alternating?
Other exercises for the quads include Landmine Alternating Lunge and Twist, Alternating Lunge With Rotation, 4 Reverse Lunge and 4 Side Taps and Landmine Alternating Lunge to Chest Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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