Dumbbell Lateral Front Hold Lunge
Level up your lower body sessions with this dynamic lunge. It combines lateral stability and core control to torch your glutes and quads while improving functional mobility.
The Dumbbell Lateral Front Hold Lunge mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs). You'll need: dumbbells.
Required Equipment
Dumbbell Lateral Front Hold Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors
How to do the Dumbbell Lateral Front Hold Lunge
Setup
Standing in an upright position with feet hip-width apart. Hold a single dumbbell held vertically against your chest with both hands (goblet position).
Movement
Step Out: Take a wide step to the side with one leg. Keep the other leg straight and grounded.
Lowering: Hinge your hips back while bending the knee of the lead leg into a squatting position. Ensure the knee tracks over the toes.
Drive Up: Push through the heel of the bent leg to return to the starting upright position.
Repeat: Alternate legs or complete the desired number of reps per side.
Key Tips
Keep your chest up and core engaged throughout the movement.
Ensure the heel of the lunging leg remains in contact with the floor.
Dumbbell Lateral Front Hold Lunge FAQs
What muscles does the Dumbbell Lateral Front Hold Lunge work?
The Dumbbell Lateral Front Hold Lunge mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Lateral Front Hold Lunge?
Dumbbells.
What workout day should the Dumbbell Lateral Front Hold Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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