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Alternate Dumbbell Front Lunge to Dumbbell Laterals

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Front lunges train the major muscle groups in the legs, giving you strong thighs and glutes. Adding the lateral raises develops the shoulders while also raising your heart rate and burning calories. It's an added bonus to two classic exercises.

Muscles Worked

Starting Position
Take a dumbbell in each hand and stand upright with your arms at your sides and your feet hip-width apart (see Photo 1).


  1. From the starting position, step your left foot forward, keeping your weight evenly distributed between your heel and toes on your left foot while you drop your right knee down into a lunge. Lower the right knee down until the left quadriceps (thigh) is parallel to the floor. Do not allow the left knee to come out in front of your toes, or you'll risk knee and other injury (see Photo 2).
  2. From the lunge, powerfully drive your right foot off the floor and step it back to the starting position (see Photos 3 and 4).
  3. In the standing position, raise both arms simultaneously straight out and up to the sides, keeping your arms straight. Your hands should be oriented with the thumb forward (palms toward your body) throughout. Raise your arms up to shoulder level. Keep your wrists flat—flexing your wrists may lead to injury (see Photo 5).
  4. Hold your arms high for a brief second before returning them to your sides and the starting position.
  5. Repeat the lunge with your right leg leading, and again adding the lateral raise once you return to standing.
  6. Continue to do lunges alternating the leading leg, and with a lateral raise between lunges, until you have done 10 lunges on each side, and a total of 20 laterals.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.