{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dumbbell Side Lunge",
      "kind": "common"
    },
    {
      "text": "Dumbbell Side Squat",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "abduction",
          "adduction"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "lunge",
      "squat"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1653"
  },
  "id": "oec:dumbbell-lateral-lunge",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart holding a dumbbell in one hand at your side or in a goblet position at chest level.",
      "Engage your core and keep your chest lifted with shoulders pulled down and back."
    ],
    "steps": [
      "Take a wide step out to the side with one leg, keeping both feet pointed straight ahead or only slightly turned out.",
      "Hinge at the hips and bend the stepping knee, lowering your pelvis back and down over the working foot while keeping the trailing leg completely straight.",
      "Descend until your working thigh is approximately parallel to the floor, ensuring your heel stays firmly planted.",
      "Push forcefully through the midfoot and heel of the working leg to drive yourself back up to the starting hip-width stance."
    ],
    "breathing": "Inhale as you step out and lower into the lunge, and exhale as you press back to the starting position.",
    "cues": [
      "Sit back into the working hip.",
      "Keep the trailing leg straight.",
      "Keep both feet flat on the floor.",
      "Drive the floor away to return."
    ],
    "common_faults": [
      {
        "fault": "Allowing the heel of the stepping foot to lift off the floor.",
        "correction": "Shift your weight back into your hip and midfoot rather than driving excessively forward onto the toes."
      },
      {
        "fault": "Collapsing the working knee inward into valgus alignment.",
        "correction": "Track the working knee directly in line with your second toe throughout the descent and ascent."
      },
      {
        "fault": "Rounding the lumbar spine under the load of the dumbbell.",
        "correction": "Brace your core, hinge cleanly at the hips, and maintain a neutral spine with an upright chest."
      }
    ],
    "safety": {
      "precautions": [
        "Clear ample floor space on both sides before initiating lateral steps.",
        "Ensure adductor and groin flexibility is warmed up properly before using heavier external loads."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Dumbbell Lateral Lunge",
  "previous_ids": [
    "oec:dumbbell-side-squat"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Side Squat",
        "url": "https://wger.de/en/exercise/1653/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "AlucardEvil40"
      }
    ]
  },
  "relations": [
    {
      "type": "part-of",
      "target": "oec:dumbbell-multi-planar-lunge"
    },
    {
      "type": "variation-of",
      "target": "oec:dumbbell-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:lateral-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:slider-lateral-lunge"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A unilateral lower-body exercise where you step out laterally and squat onto one leg while holding a dumbbell, building frontal-plane strength and hip mobility."
}