Dumbbell Side Lunge with Shoulder Press
Perform a side lunge while holding a dumbbell in one hand. As you lunge to the side, lower your body and keep the opposite leg straight.
Push off the lunging leg to return to standing while pressing the dumbbell overhead with the same arm.
- Stand with feet hip-width apart, holding a dumbbell in your right hand.
- Lunge to the left, bending your left knee and keeping your right leg straight.
- As you lunge, press the dumbbell overhead with your right arm.
- Return to standing by pushing off your left foot and lowering the dumbbell back to your side.
How to perform the Dumbbell Side Lunge with Shoulder Press
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Side Lunge with Shoulder Press using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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