Dumbbell Lateral Lunge on Slide Board

Dumbbell(s)Slide Board/Gliding Disc/Towel on Hard Surface
Written By Sky Winn

  • Lower Body

    Unilateral

    Glutes and Adductors

    Dumbbell Strength

    Lateral Movement

  • Slide Board, Gliding Disc, or Towel on Hard Surface

    Two Dumbbells

  • Intermediate

Overview

The Dumbbell Lateral Lunge on Slide Board is a unilateral lower body movement that builds strength, mobility, and control in the frontal plane. By incorporating two dumbbells and a slide board, this variation increases the load and stability challenge while promoting muscle activation through the glutes, quads, and adductors. It’s especially effective for athletes and individuals looking to improve lateral movement mechanics and prevent imbalances.

Muscles Worked

PRIMARY:

  • Gluteus maximus

  • Adductors

  • Quadriceps

SECONDARY:

  • Hamstrings

  • Core stabilizers

  • Erector spinae

STEP-BY-STEP INSTRUCTIONS

  1. Begin standing tall with one foot on the slide board and one on a solid surface. Hold a dumbbell in each hand at your sides, palms facing in.

  2. Brace your core and keep your chest lifted.

  3. Initiate the movement by sliding the foot on the board out to the side while bending the knee of the planted leg and sitting your hips back into a lateral lunge.

  4. Keep the sliding leg straight and both feet pointed forward.

  5. Press through the heel of the planted foot to pull the sliding leg back to the starting position.

  6. Perform all reps on one side, then switch.

Benefits

  • Enhances frontal plane strength and balance

  • Adds load to improve strength and hypertrophy in glutes and adductors

  • Develops core stability and single-leg control

  • Promotes improved movement mechanics and mobility

COACHING CUES

  • Push your hips back like you’re sitting into a chair

  • Keep the dumbbells close to your sides and your chest proud

  • Control the slide back and don’t rush the return

  • Stay balanced over your planted foot

Notes

The Dumbbell Lateral Lunge on Slide Board is a versatile exercise that targets glutes, adductors, and quads while improving lateral strength and mobility. The addition of dumbbells and the unstable surface makes it a powerful tool for building strength and stability in athletic and functional movements.

Sky Winn
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Contra-lateral Dumbbell lateral Lunge on Slide Board