How to Do a Dumbbell Side Squat

Along with strengthening your lower body for sports and general fitness, squats help you move through everyday activities. Picking up something from the floor, lifting heavy boxes and even sitting in a chair all require movements that are executed when performing squats. Side squats, or side lunges as they are also called, allow you to target your inner and outer thighs more than regular squats. Add dumbbells for extra resistance and strength.

Step 1

Stand with your feet together, abdominal muscles engaged and your back straight. Hold a dumbbell in each hand and relax your arms by your sides.

Step 2

Step your right foot out to the right about 2 to 3 feet. Bend your right knee and lower your butt toward the floor into a squat position, while keeping your left leg straight. Your hands, with the dumbbells, should be on either side of your right foot.

Step 3

Check your form. Your right knee should be in line with your right foot but not extending past your toes. Keep your back straight, with shoulders pressing down, while your torso leans slightly toward your right foot. Engage your abdominals from start to finish to keep you stabilized.

Step 4

Press through your right foot to return to the starting position. Complete 10 repetitions and repeat on the left side.


Start with dumbbells that weigh 8 to 10 pounds. Once you have mastered the form, slowly progress with heavier resistance. Avoid using weights that are too heavy to allow you to complete the exercise with proper form.

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