Dumbbell Lunges

How to do the Dumbbell Lunges

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Goblet Squat Kettlebell Kettlebell Pistol Squat Kettlebell

Harder than the Dumbbell Lunges

Reverse Band Power Squat expert · Barbell Power Jerk expert · Barbell Overhead Squat expert · Barbell

Superset the Dumbbell Lunges with

Opposing hamstrings and glutes work — alternate sets without extra rest.

Stiff-Legged Dumbbell Deadlift hamstrings Dumbbell Clean hamstrings Flutter Kicks glutes Glute Kickback glutes

Common questions

What muscles does the Dumbbell Lunges work?

The Dumbbell Lunges primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Dumbbell Lunges?

Dumbbells. Without dumbbells, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Lunges suitable for beginners?

Yes, the Dumbbell Lunges is rated beginner. Reverse Band Power Squat, Power Jerk, and Overhead Squat are the progressions from here.

Where should the Dumbbell Lunges go in a workout?

Early — the Dumbbell Lunges is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Stiff-Legged Dumbbell Deadlift and Dumbbell Clean later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell