Side lunges with dumbbells

Edited by Dr. Massimo Bonazzelli

Synonyms

The Dumbbell Lateral Lunges exercise is also known as Lateral lounges with dumbells, Dumbell lateral lounges.

Type of Exercise

Side lunges with dumbbells is a Multiarticular / accessory exercise

Variants

• Front lunges with dumbbells

Lateral lunges with dumbbells: Execution

The starting position sees the athlete standing upright with dumbbells in hand. The distance between the feet is wider than the distance between the shoulders. in a range between 34 and 50 degrees. The arms are extended at the sides. The execution consists in flexing the knee, hip and performing a dorsiflexion at the level of the ankle of one leg, all accompanied by a torsion of the torso towards the side of the trained leg. The other leg remains extended with the foot resting entirely on the ground . This movement generally ends when the knee makes an angle close to 90 degrees. At this point, without tugging, extend the hip, knee and perform a plantar flexion, all accompanied by a torsion of the torso to return to the starting position.

Muscles involved in the exercise. Lateral lunges with dumbbells

Group 0

• Gluteus maximus
• Long head of the hamstring
• Semimembranous
• Semitendinosus
• Ischial head of the great adductor

Action
Hip extension

Group 1

• Pettineo
• Short adductor
• Long adductor
• Great adductor
• Gracile

Action
Hip adduction

Group 2

• Quadriceps femoris

Action
Knee extension

Group 3

• Gastrocnemius
• Soleus
• Peroneus brevis
• Gracile footbed
• Posterior Tibialis
• Long finger flexor
• Posterior flexor of the big toe

Action
Plantar flexion

Group 4

• Long peroneus
• Earthworms
• Interossei
• Abductor of the big toe
• Fifth finger abductor
• Peroneus brevis
• Square plantar

Action
Intertasal flexion

Group 5

• Short flexor of the fingers
• Long flexor of the big toe
• Short flexor of the big toe

Action
Metatarsophalangeal flexion

Group 6

• External obliques
• Internal obliques
• Psoas
• Square of the loins
• Ileocostals
• Multiphids
• Rotators
• Infratrasversaries

Action
Spinal torsion

Function of the stabilizing muscles: Stability of the spine, shoulder, shoulder blade, elbow, grip, hip, knee and ankle

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