Dumbbell

lateral lunge

Lunging from side to side ensures that your range of motion extends to all planes of movement. This exercise develops the muscles of your lower body and challenges your balance. The wide step firms and tones your glutes.

Exercise profile

Equipment

Dumbbells

Primary muscle group

Glutes

Secondary muscle groups

Quads, hips, core

1 Stand with your feet shoulder-width apart. Hold a dumbbell in each hand, and let your arms hang at your sides.

2 Inhale and take a wide step to your left. Bend your left knee and sit your hips back until your left thigh is nearly parallel to the floor. Keep your right leg straight and let the weights move down to frame your bent knee.

3 Exhale and push through your left heel to return to the starting position. That is one rep.

4 Perform the lunge to your right. That is another rep. Continue lunging, either alternating or staying on the same side for the number of reps given, according to your workout.

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Easier variation

Bodyweight lateral lunge

Perform lunge as described, but without dumbbells. Keep your hands near your chest.