Dumbbell One Arm Lunge
Description
The dumbbell one arm lunge, often called the suitcase lunge, holds a single dumbbell at one side of the body while performing forward or reverse lunges. The asymmetric load creates lateral force the core must resist. It builds single-leg strength along with anti-lateral-flexion core stability.
Muscle Group
Equipment Required
Dumbbell One Arm Lunge Instructions
- Stand with feet hip-width apart, holding a single dumbbell in your right hand at your side.
- Brace your core hard against the asymmetric load.
- Step forward with either leg into a forward lunge.
- Lower until your front thigh is parallel to the floor and back knee approaches the floor.
- Keep your shoulders square and resist tilting toward the dumbbell.
- Drive through the front foot to step back to the starting position.
- Complete reps with the dumbbell on one side, then switch.
- Maintain a tall, level torso throughout.
Dumbbell One Arm Lunge Form & Visual
Dumbbell One Arm Lunge Benefits
- Trains anti-lateral-flexion core stability
- Asymmetric loading challenges trunk control
- Builds single-leg strength
- Strong oblique and quadratus lumborum work
- Functional carryover to daily lifting
- Useful for core integration with leg work
Dumbbell One Arm Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Obliques
- Quadratus lumborum
- Forearm flexors
Dumbbell One Arm Lunge Variations & Alternatives
- Suitcase Lunge
- Dumbbell Lunge
- Goblet Lunge
- Dumbbell Ipsilateral Split Squat
