Don't delay! Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing each other. As you step, press your butt back (B). Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Try to maintain perfect posture throughout the exercise – your head over your shoulders, your chin up, chest up, your abdominal muscles engaged to stabilise your spine, and your shoulder blades back and down. Dumbbell lateral raise strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Once you’re comfortable with the movement, the best way to increase the difficulty of the side lunge is to hold a dumbbell in each hand. Stand with the feet hip-width apart holding one dumbbell in each hand with the palms facing each other. View All Exercises . 40% off all study programs. Buy now. In one fluid motion, perform a lateral lunge to the right, hinge at the hips (so your arms are on either side of your right leg), and row the dumbbells up to your chest. Stand with feet at hip-width holding a dumbbell in each hand at your sides. You should feel it working your glutes, hamstrings, and quadriceps, and stretching your groin and the inner thigh of the straight leg. The Lateral Lunge (Dumbbell) Exercise is a great way to work your hamstrings, glutes and quadriceps while stretching your groin. Do not let your squatting knee slide over your toes – your shinbone should be vertical to the floor and your knee aligned with the second toe of your foot. Take a big step to your right. All Rights Reserved. Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer! Target Body Part: Butt/Hips, Legs - Thighs. The Lateral lunge (also known as a Side Lunge) is a bilateral body weight exercise that targets your glutes, quads and inner and outer thighs to build your lower body strength and tone your legs. Lateral Lunge to Dumbbell Row. Downswing: The Speed Arm Throw, Golf Wedge Play: The Distance Wedge Lob Shot, Golf Wedge Play Drill 109b Technique: How to Play a Controlled Fade, Golf Pitching & Chipping 114. Golf Pitching & Chipping: Playing from an Upslope, Golf Pitching & Chipping: How to Play Short Chips, Golf Swing Drill 508c. Figure 1. Hold a pair of dumbbells at your sides, arms extended (A). Complete all of the reps on one side, then switch sides. The dumbbell lunge is a great exercise to add quality muscular hypertrophy to the lower body. You may be able to find more information about this and similar content at, Watch Dr. P Squeeze 'Googly Eye' Pilar Cysts, ‘I Almost Died From Toxic Shock Syndrome’, Watch Dr. P Squeeze 'Thread-Like' Blackheads, What It Really Means to Be a Cancer Survivor, Watch Dr. P Squeeze 'Lemon Curd' Steatocystomas. Copyright© The American Council on Exercise. The Lateral Lunge (Dumbbell) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries. As you return to standing, pull the dumbbells in toward your sides for a row (C). Horizontal pull: Lateral lunge to bent-over row. Women's Health may earn commission from the links on this page, but we only feature products we believe in. This website does not provide medical advice and does not direct that you undertake any specific exercise or fitness regimen. Equipment: Dumbbells. The Lateral Lunge (Dumbbell) Exercise is a great way to work your hamstrings, glutes and quadriceps while stretching your groin. This exercise requires a pair of dumbbells. There are a number of other lunge exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here. This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form. See How Much Weight Should I Lift? The average dumbbell lateral raise entered by men on Strength Level is less heavy than the average dumbbell lunge. Why trust us? Save now, 30% off program design courses. Difficulty: Intermediate. Keep your toes pointing forwards and your feet flat on the floor. Ends today! The bodyweight of men entering dumbbell lateral raise lifts on Strength Level is on average heavier than those entering dumbbell lunge lifts. Repeat for the desired number of repetitions on each side. By The Editors of Women’s Health. Return to the starting position with your torso tall. You must consult a physician before undertaking any activity described in this website. If you have any questions or comments about this or other articles on Golf Loopy, please send us an email. The last couple of reps should be very difficult, but make sure that you can perform them properly. Take a … Lateral Lunge. The Lateral Lunge is also a great variation to the conventional Forward or Reverse Lunge to provide vari The 7 Best Exercises for Women Who Wear Heels. Side Lunge Variations Dumbbell side lunge. Technique: Controlling Trajectory, An Introduction to the Foam Roller – The Golfer’s Best Friend, golf-specific strength and endurance exercises, Introduction to the Swing like a Champion System. Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing. There are a number of other golf-specific strength and endurance exercises in the Golf Loopy Train like a Champion System. Step directly to the right, keeping the right foot parallel to the left as it hits the ground, and push the right hip back while reaching for the right foot with both hands on either side of the right leg. If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly. Hold a pair of dumbbells at your sides, arms extended (A). Exhale and push off firmly with your bent leg to return to the starting position. for more information. To stand up, push the right foot into the floor while pulling the body back to the center with the inside of the left leg. Lateral Lunge (Dumbbell) Exercise Video. Inhale and slowly step to one side and lower your hips to the floor by squatting back and down with the stepping leg, keeping the other leg straight. Introduction to the Swing like a Champion System. MORE: The 7 Best Exercises for Women Who Wear Heels, Working Out Based On Your Menstrual Cycle Is Legit, 7 Pro Athletes’ Top Hair Hacks For Summer, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.