Dumbbell Lateral Walk
Strengthen legs & glutes with Dumbbell Lateral Walks! Build stability & power, one step at a time.
The Dumbbell Lateral Walk is a compound exercise that mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and core. You'll need: dumbbells.
Required Equipment
Dumbbell Lateral Walk Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Obliques
Dumbbell Lateral Walk Variations and Alternatives
How to do the Dumbbell Lateral Walk
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms by your sides or in front of your chest. Keep your back straight and chest up.
Lower yourself into a half-squat position to engage the thigh and glute muscles.
Stepping to the side, lead with your left foot and follow with your right, maintaining the half-squat position throughout the movement. This constitutes a lateral walk to the left.
Take the predetermined number of steps in one direction, then change direction and lateral walk to the right, leading with your right foot and following with your left.
Make sure to keep the dumbbells steady and maintain the weight on your heels, not your toes.
Continue stepping side to side for the desired number of reps.
Tips: Ensure the movement is slow and controlled; it isn’t about speed but about maintaining tension in the leg and glute muscles. Keep your core engaged to stabilize your body throughout the exercise. Ensure there is enough space to move several steps in each direction without interruption.
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Dumbbell Lateral Walk FAQs
What muscles does the Dumbbell Lateral Walk work?
The Dumbbell Lateral Walk mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and core. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Dumbbell Lateral Walk?
Dumbbells.
Is the Dumbbell Lateral Walk 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 Lateral Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Lateral Walk variations and alternatives?
Similar exercises include the Bodyweight Lateral Walk, Duck Walk, Dumbbell Side-Step Goblet Squat and Dumbbell Goblet Walking Lunge.
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