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Dumbbell Side Lunge (Single Dumbbell) Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Curtsey Lunge demonstration

Dumbbell Curtsey Lunge
2
Dumbbell Side Squat demonstration

Dumbbell Side Squat
3
Dumbbell Rear Lunge from Step demonstration

Dumbbell Rear Lunge from Step
4
Dumbbell Sumo Deadlift demonstration

Dumbbell Sumo Deadlift
5
Plyo Side Lunge Stretch demonstration

Plyo Side Lunge Stretch
6
Kettlebell Cossack Squat demonstration

Kettlebell Cossack Squat
7
Dumbbell Sumo Squat off Benches demonstration

Dumbbell Sumo Squat off Benches
8
Dumbbell Bar Grip Sumo Squat demonstration

Dumbbell Bar Grip Sumo Squat
9
Weighted Plate Cossack Squat demonstration

Weighted Plate Cossack Squat
10
4 Corners Curtsy demonstration

4 Corners Curtsy
11
Cossack Squat demonstration

Cossack Squat
12
Landmine Sumo Squat demonstration

Landmine Sumo Squat

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Side Lunge (Single Dumbbell) trains

Primary Gluteus Maximus Quadriceps

Secondary Adductor Magnus Gluteus Medius Hamstrings

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