Alternating Lateral Lunge to Dumbbell Bicep Curl
The Alternating Lateral Lunge to Dumbbell Bicep Curl mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and core. You'll need: dumbbells.
Required Equipment
Alternating Lateral Lunge to Dumbbell Bicep Curl Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors; Abdominals (rectus abdominis)
How to do the Alternating Lateral Lunge to Dumbbell Bicep Curl
Setup
Stand with feet hip-width apart, holding a single dumbbell with both hands at chest level (goblet position).
Execution
Lateral Lunge: Take a wide step to one side and push your hips back, keeping the stationary leg straight while bending the moving leg. Ensure your chest stays up and core is engaged.
Knee Drive: Push off your foot to return to the starting position and immediately drive that same knee up towards your chest into a high-knee position.
Repeat: Perform the desired number of repetitions on one side before switching to the other, or alternate sides as preferred. Maintain controlled movement throughout the transition from lunge to drive.
Alternating Lateral Lunge to Dumbbell Bicep Curl FAQs
What muscles does the Alternating Lateral Lunge to Dumbbell Bicep Curl work?
The Alternating Lateral Lunge to Dumbbell Bicep Curl mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Alternating Lateral Lunge to Dumbbell Bicep Curl?
Dumbbells.
What workout day should the Alternating Lateral Lunge to Dumbbell Bicep Curl go on?
It belongs on leg day in a push/pull/legs routine.
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