---
title: "Dumbbell Side Lunge Alternating"
description: "Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides."
locale: en
slug: dumbbell-side-lunge-alternating
url: "https://hi.fitness/exercises/dumbbell-side-lunge-alternating"
primaryMuscle: "Quads"
secondaryMuscles: ["Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/f33d9e99-dumbbell-side-lunge-alternating.mp4"
updatedAt: 2026-09-14T20:59:28+00:00
---
# Dumbbell Side Lunge Alternating

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides.
2. 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.
3. 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.
4. 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.

## Similar exercises

- [Barbell Lunge](https://hi.fitness/exercises/barbell-lunge) - Quads · Barbell
- [Barbell Rear Lunges](https://hi.fitness/exercises/barbell-rear-lunges) - Quads · Barbell
- [Barbell Front Rack Lunge](https://hi.fitness/exercises/barbell-front-rack-lunge) - Quads · Barbell
- [Barbell Step Up on Bench](https://hi.fitness/exercises/barbell-step-up-on-bench) - Quads · Barbell
- [Barbell Overhead Lunge](https://hi.fitness/exercises/barbell-overhead-lunge) - Quads · Barbell
- [Barbell Front Lunges with Small Pause](https://hi.fitness/exercises/barbell-front-lunges-with-small-pause) - Quads · Barbell
- [Kettlebell Step Up](https://hi.fitness/exercises/kettlebell-step-up) - Quads · Kettlebell
- [Barbell Pause Lunge](https://hi.fitness/exercises/barbell-pause-lunge) - Quads · Barbell