Dumbbell Lunge vs Side Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Lunge more often — 17,996 sessions vs 2,121. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Lunge and Side Lunge and pick the one that fits your Leg workout.
Dumbbell Lunge vs Side Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Lunge more often — 17,996 sessions compared to 2,121 for Side Lunge.
What most people do isn't always what fits you. Dumbbell Lunge and Side Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Lunge and Side Lunge Differ
| What differs | Dumbbell Lunge | Side Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 17,996 sessions | 2,121 sessions |
How to Do Dumbbell Lunge
Dumbbell Lunge Muscles Worked: Leg
Form
- 1. Step one foot forward and raise the heel of the opposite foot.
- 2. Lower down until the angle of both knees is 90 degrees.
- 3. Keep your chest open and your back straight as you return to the starting position.
- 4. Repeat the same with the opposite leg.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please be careful that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please ensure that your center of gravity does not lean too far forward.
For a full Dumbbell Lunge guide with alternatives and benefits, see the Dumbbell Lunge exercise guide.
How to Do Side Lunge
Side Lunge Muscles Worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not shift too much to the side.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Lunge or Side Lunge?
Planfit users log Dumbbell Lunge more often — 17,996 sessions against 2,121 for Side Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Lunge and Side Lunge work the same muscles?
Not quite. Dumbbell Lunge loads quads, hamstrings, and glutes, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Dumbbell Lunge and Side Lunge need?
Dumbbell Lunge needs a dumbbell, and Side Lunge needs bodyweight only.
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