Dumbbell Swing Lunge
Swing into shape! Lunge and lift for a full-body burn. Strength, cardio, and coordination all in one move!
The Dumbbell Swing Lunge is a compound exercise that mainly works the glutes & hips and quads, with help from the back and core. You'll need: dumbbells or kettlebells.
Required Equipment
Dumbbell Swing Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Dumbbell Swing Lunge Variations and Alternatives
How to do the Dumbbell Swing Lunge
Stand upright with feet hip-width apart holding a dumbbell or kettlebell in front of your body with both hands.
Step forward with one foot into a lunge, bending both knees to create 90-degree angles. Ensure your front knee stays above the ankle and does not jut out over your toes.
As you lunge, swing the dumbbell or kettlebell up overhead, extending your arms fully. Keep your core tight and maintain balance.
Lower the weight back down while pushing off with your front foot to return to the starting position.
Repeat the movement, this time stepping forward with the opposite foot into the lunge and swinging the weight overhead.
Continue alternating legs for the desired number of repetitions.
Make sure to perform the exercise with proper form to prevent injury and to engage the correct muscle groups effectively.
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Dumbbell Swing Lunge FAQs
What muscles does the Dumbbell Swing Lunge work?
The Dumbbell Swing Lunge mainly works the glutes & hips and quads, with help from the back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Swing Lunge?
Dumbbells or kettlebells.
Is the Dumbbell Swing 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 Swing Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Swing Lunge variations and alternatives?
Similar exercises include the Barbell Overhead Lunge, Bottle-Weight Forward Lunge, Dumbbell Goblet Lunge and Dumbbell Goblet Walking Lunge.
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