Exercise guide · Legs & Glutes

Dumbbell Lunge

Dumbbell lunges train quads, glutes, and hamstrings with a forward step in place. Hold dumbbells at your sides, step forward into a lunge, then return to standing without walking between reps.

Targets: Quads
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Lunge

Stand tall holding a dumbbell in each hand at your sides, shoulders back.
Brace your core and take a controlled step forward with one leg.
Lower until both knees are roughly 90 degrees, back knee hovering above the floor.
Keep your front knee over your mid-foot and torso upright.
Push through the front foot to return to the starting stance.
Complete all reps on one leg or alternate legs each rep as programmed.

Form cues

Dumbbells hang straight at your sides
Front knee tracks over toes
Upright torso, core braced
Control the descent

Common mistakes

Step too short or too long
Front knee collapsing inward
Leaning far forward or arching the lower back
Bouncing off the back knee

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Start light to learn foot placement. Stop if you feel sharp knee pain, especially in the front knee at the bottom.

Alternatives

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