Dumbbell Static Lunge

Dumbbell Static Lunge


This exercise involves holding dumbbells while performing a lunge, with one foot forward and the other foot back. The goal is to maintain a static position while lowering the back knee towards the ground, then pushing back up to the starting position. This exercise targets the legs, glutes, and core muscles.

Muscle Group

Equipment Required

Dumbbell Static Lunge Instructions

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
  2. Take a big step forward with your right foot, keeping your left foot in place.
  3. Bend both knees to lower your body towards the ground, keeping your back straight and your chest lifted.
  4. Stop when your right thigh is parallel to the ground, and your left knee is hovering just above the floor.
  5. Hold this position for a few seconds, then push through your right heel to stand back up.
  6. Repeat on the other side, stepping forward with your left foot.
  7. Complete 10-12 reps on each leg for 3-4 sets.

Dumbbell Static Lunge Form & Visual

Dumbbell Static Lunge

Dumbbell Static Lunge Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Increases flexibility in the hip flexors and ankles
  • Can be modified to target different muscle groups by adjusting the weight and stance
  • Can be done with minimal equipment and in a variety of settings

Dumbbell Static Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Dumbbell Static Lunge Variations & Alternatives