Dumbbell Lunge
UpdatedStrengthen legs & glutes with Dumbbell Lunges! Improve balance & build lower body strength. A challenging and effective exercise.
The Dumbbell Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Dumbbell Lunge Variations and Alternatives
How to do the Dumbbell Lunge
Begin by standing upright, feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Step forward with one leg, bending the knee to lower the body down. Make sure your front knee is directly above your ankle, not pushed out too far, and your back knee is hovering slightly above the floor.
Keep your upper body straight, with your shoulders back and chin up – pick a point to stare at in front of you to help keep your balance.
Drive through the heel of the front foot and extend both knees to raise yourself back up.
Step forward with the rear foot, repeating the lunge on the opposite leg.
Continue the walking lunges for the desired number of repetitions, alternating legs each time.
Be sure to perform the exercise in a safe and controlled manner, using a weight that allows you to execute the movement properly while still providing enough resistance to challenge your muscles.
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Dumbbell Lunge FAQs
What muscles does the Dumbbell Lunge work?
The Dumbbell Lunge mainly works the quads and glutes & hips, with help from the hamstrings, lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Lunge?
Dumbbells.
Is the Dumbbell Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Lunge variations and alternatives?
Similar exercises include the Barbell Hack Squat, Barbell Walking Lunge, Dumbbell Side Change Plyo Lunge and Dumbbell Curtsy Lunge.
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