Dumbbell Clean Lateral Lunge
The Dumbbell Clean Lateral Lunge is a compound exercise that mainly works the glutes & hips, quads and shoulders, with help from the hip adductors (inner thighs) and hamstrings. You'll need: dumbbells.
Required Equipment
Dumbbell Clean Lateral Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris); Front Shoulder (anterior deltoid)
Secondary
Hip Adductors; Hamstrings
How to do the Dumbbell Clean Lateral Lunge
Setup
Stand with feet hip-width apart, holding a dumbbell in one hand.
Movement
Step out laterally into a lunge, keeping the non-stepping leg straight and the stepping knee aligned over the toe.
Simultaneously hinge at the hips to lower the dumbbell toward the floor in a clean motion.
As you push off the floor to return to the starting standing position, pull the dumbbell upward vertically.
Bend at the elbow to catch the weight at shoulder height as you return to a standing position.
Complete all repetitions on one side before switching, or alternate sides depending on your program.
Dumbbell Clean Lateral Lunge FAQs
What muscles does the Dumbbell Clean Lateral Lunge work?
The Dumbbell Clean Lateral Lunge mainly works the glutes & hips, quads and shoulders, with help from the hip adductors (inner thighs) and hamstrings. The main muscles are the gluteus maximus, quadriceps femoris and anterior deltoid.
What equipment do you need for the Dumbbell Clean Lateral Lunge?
Dumbbells.
Is the Dumbbell Clean Lateral Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Clean Lateral Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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