Weighted Lateral Lunge

Learn how to perform weighted lateral lunges with video and instructions by SHOCK App trainer, Ashley Steele.

How to Weighted Lateral Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Lunge

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Draw the shoulder blades back and keep the spine and head in good posture.

  2. Push the hips back and down and step to the left. Allow the knees to bend naturally and the trunk to lean forward. As you lunge to the left, keep the right leg straight.

  3. Continue to lower the body as far as you can, maintaining proper posture and balance. Pause briefly, push through the arch of the left foot to press the body to the standing position.

  4. Repeat the movement and continue alternating between legs for the specified amount of time or repetitions.

  5. You should feel this working the core, glutes, thighs, and outer hip muscles.

Alternative Exercises:

Bodyweight Lateral Lunge  Weighted Lateral Squat

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