Dumbbell Lunge

Dumbbell Lunge


This exercise involves holding a dumbbell in each hand and stepping forward with one leg while bending both knees to lower the body. The exercise is then repeated with the other leg. It primarily targets the quadriceps, glutes, and hamstrings.

Muscle Group

Equipment Required

Dumbbell Lunge Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground.
  3. Make sure your knee is directly above your ankle and your left knee is hovering just above the ground.
  4. Push through your right heel to stand back up to the starting position.
  5. Repeat on the other side, stepping forward with your left foot.
  6. Complete 3 sets of 10-12 reps on each leg.

Dumbbell Lunge Form & Visual

Dumbbell Lunge

Dumbbell Lunge Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Increases flexibility in the hips and legs
  • Can be modified to target different muscle groups by adjusting the weight and range of motion
  • Can be done with minimal equipment and in a variety of settings, making it a convenient exercise option

Dumbbell Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core (stabilization)

Dumbbell Lunge Variations & Alternatives

  • Reverse Dumbbell Lunge
  • Walking Dumbbell Lunge
  • Side Dumbbell Lunge
  • Dumbbell Lunge and Twist
  • Dumbbell Lunge with Bicep Curl