Side Lunge and Press

The side lunge and press builds strength in the legs, shoulders, and core. It also develops total-body coordination.


  1. 484_A
    Grab a dumbbell in one hand and hold it directly overhead. Stand with your feet placed shoulder-width apart.
  2. Side Lunge and Press
    Keeping the dumbbell locked out overhead, take a large step out to the side and descend into a lunge. At the bottom of the lunge, slowly lower the dumbbell down to your shoulder.
  3. 484_C
    Explosively push off with your foot and press the dumbbell overhead to return to the starting position.

Trainer’s Tips

  • Keep your core engaged and your back flat throughout the entire movement.
  • Get as close as possible to 90 degrees with the lunging leg at the bottom of the exercise.