---
title: "Dumbbell Side Lunge Single Leg"
description: "Stand with your feet together, holding a dumbbell with both hands close to your chest."
locale: en
slug: dumbbell-side-lunge-single-leg
url: "https://hi.fitness/exercises/dumbbell-side-lunge-single-leg"
primaryMuscle: "Quads"
secondaryMuscles: ["Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/6c3f68f1-dumbbell-side-lunge-single-leg.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Dumbbell Side Lunge Single Leg

Stand with your feet together, holding a dumbbell with both hands close to your chest.

## How to do it

1. Stand with your feet together, holding a dumbbell with both hands close to your chest.
2. 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.
3. Lower yourself until your left thigh is parallel to the floor.
4. 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.

## 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
- [Kettlebell Goblet Reverse Lunge](https://hi.fitness/exercises/kettlebell-goblet-reverse-lunge) - Quads · Kettlebell
- [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