Weighted Side Lunge and Press
Muscle Groups: Quads, Glutes, Shoulders
Weighted Side Lunge and Press focuses on Quads, Glutes, Shoulders, with Hamstrings, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side Lunge and Press with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- 2
Step to the right with your right foot, bending your right knee into a lunge while keeping your left leg straight.
- 3
Push off your right foot to return to the starting position and press the dumbbells overhead as you stand up.
- 4
Repeat on the left side, alternating lunge and press.
Tips for Success
These tips will help you perform Weighted Side Lunge and Press safely and effectively while maintaining proper form.
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Keep your chest up and core tight to maintain good posture.
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Make sure your knee tracks over your ankle during the lunge to avoid strain.
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Start with lighter weights to focus on form before progressing to heavier weights.
Secondary Muscles
While Weighted Side Lunge and Press primarily targets Quads, Glutes, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Adductors, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Side Lunge and Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Side Lunge and Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
