Dumbbell side lunges with knee lift



  • Inner thigh strengthening.
  • Inner thigh definition.
  • Hamstring strengthening.
  • Hamstring definition.
  • Hip stabilization.
  • Improved balance.
  • Improved coordination between lower body muscle groups.
  • Improved lateral movement/stability.


  1. Should be able to perform a classic forward lunge and a separate classic lateral lunge with good balance/posture.
  2. No excessive tension in hip flexors or calves.


  1. Start in a standing position with chest up, and lower back tight.
  2. Make sure you have enough floor space around you.

How to Do:

  1. Tense up your core, and align posture.
  2. Step/Lunge laterally/to the side.
  3. Although foot steps laterally/sideways, hips/pelvis remain straight.
  4. During lunge, breathe in and lower your body with control, keeping pressure distributed evenly between both feet (don’t put all the pressure on the front foot only).
  5. Be aware of your feet: make sure they don’t cave in or shift out.
  6. Breathe out and quickly stand back up to original position while raising your knee (the knee of the leg that performed the lunge) up to 90 degrees and pausing for 1 second. Drop your foot, and repeat.


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