Legs · Dumbbell
Dumbbell Change Plyo Side Lunge
How to do the dumbbell change plyo side lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold a dumbbell and lunge out to one side, bending that knee while keeping the other leg straight. Push off explosively to spring across and land in a side lunge on the opposite leg, passing or switching the dumbbell as you change sides.
- 1Feel your glute and quad load as you sink into each side lunge
- 2Push off explosively through the working leg to spring across
- 3Land soft with a bent knee and your chest tall
Common mistakes
- Don't let your knee cave inward when you land
- Avoid rounding your back as you reach the dumbbell down
- Don't land stiff-legged; absorb the landing with a bent knee
Muscles worked
The dumbbell change plyo side lunge mainly works the quads, glutes, and adductors, with the hamstrings, calves, forearms, lower back, lower abs, and obliques assisting.
- QuadsPrimary
- GlutesPrimary
- AdductorsPrimary
- HamstringsSupport
- CalvesSupport
- ForearmsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- Upper TrapsMinor
- Upper AbsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the dumbbell change plyo side lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.