Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Dumbbell
Dumbbell Side Squat Side to Side
Dumbbell Side Squat Side to Side 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, 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 · Adductors
How to do Dumbbell Side Squat Side to Side
- Begin by standing with your feet wider than shoulder-width apart, holding a dumbbell close to your chest.
- Shift your weight to your right leg, bending your knee and pushing your hips back to lower into a side lunge. Keep your left leg straight and your chest up.
- Push through your right heel to return to the starting position, straightening your leg.
- Continue alternating sides for the desired number of repetitions.
Form tips
- Keep your chest up and back straight throughout the movement.
- Engage your core to maintain balance and stability.
- Avoid letting your knees collapse inward; keep them aligned with your toes.
Dumbbell Side Squat Side to Side alternatives
More quads exercises
Dumbbell Side Squat Side to Side FAQ
What muscles does Dumbbell Side Squat Side to Side work?
Dumbbell Side Squat Side to Side 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 Squat Side to Side?
You need a dumbbell.
How many sets and reps of Dumbbell Side Squat Side to Side should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Side Squat Side to Side 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 Squat Side to Side 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 Squat Side to Side?
Other exercises for the quads include Bodyweight Squat to Side Leg, Bodyweight Squat to Side to Front Leg, Barbell Squat to Grass and Suspension Trainer With Grips Side Squat.
For developers
Use Dumbbell Side Squat Side to Side in your app
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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_VHMAOI" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_VHMAOI", "name": "Dumbbell Side Squat Side to Side", "model": "male", "target": "Quads", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_VHMAOI/mp4-720.mp4?…", "poster": "https://…/ex_VHMAOI/poster.jpg?…" } }