Dumbbell Squat Lunge
The Dumbbell Squat Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Dumbbell Squat Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Dumbbell Squat Lunge
Stand tall holding a pair of dumbbells at shoulder height with your elbows pointing forward.
Keep your core braced and your chest up as you initiate the movement.
Step back or lower down into a controlled lunge while maintaining an upright torso.
Push through your front heel to return to the starting position and complete the repetition.
Dumbbell Squat Lunge FAQs
What muscles does the Dumbbell Squat Lunge work?
The Dumbbell Squat Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Squat Lunge?
Dumbbells.
Is the Dumbbell Squat 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 Squat Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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