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Upper Legs · Dumbbell
Dumbbell Side Lunge Single Leg
Dumbbell Side Lunge Single Leg 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 Single Leg
- Stand with your feet together, holding a dumbbell with both hands close to your chest.
- Take a large step to your left with your left foot, bending your left knee and lowering your hips down and back as if you are sitting into a chair. Keep your right leg straight.
- Lower yourself until your left thigh is parallel to the floor.
- Push through your left heel to return to the starting position. Perform all repetitions on the left side before switching to the right side and repeating the exercise.
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 Single Leg alternatives
More quads exercises
Dumbbell Side Lunge Single Leg FAQ
What muscles does Dumbbell Side Lunge Single Leg work?
Dumbbell Side Lunge Single Leg 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 Single Leg?
You need a dumbbell.
How many sets and reps of Dumbbell Side Lunge Single Leg 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 Single Leg 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 Single Leg 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 Single Leg?
Other exercises for the quads include Barbell Single Leg Split Squat, Band Single Leg Split Squat, Horizontal Leg Press Single Leg and Bodyweight Squat to Side Leg.
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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