Dumbbell Lunge

Description

The dumbbell lunge is a single-leg compound lower-body exercise where you step forward (or backward) into a lunge with a dumbbell in each hand. The unilateral pattern builds the quads and glutes, exposes left-right imbalances, and trains balance and coordination. It is one of the most useful single-leg exercises for both general fitness and athletic development.

Muscle Group

Glutes, Quadriceps, Thighs

Equipment Required

Dumbbell

Dumbbell Lunge Instructions

Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
Pull your shoulders back and brace your core. Keep your chest tall throughout.
Step your right foot forward roughly two to three feet — far enough that when you lunge down, your front shin stays close to vertical.
Lower your back (left) knee straight down toward the floor by bending both knees together.
Descend until your back knee is roughly an inch above the floor. Your front thigh should be parallel to the floor.
Drive through your front foot to push back up to the starting position. Step your right foot back to your starting stance.
Repeat with the left leg stepping forward. Continue alternating until you complete the desired total reps per leg.
Keep your torso upright the entire time. Do not lean forward.