Intermediate
Alternating Dumbbell Lunge
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Alternating Dumbbell Lunge is a single-leg strength exercise that improves mobility and muscular balance on each side of the body. It primarily works for the gluteals, quadriceps, and hamstrings muscles.
Exercise Instructions
-
Step 1
Hold a pair of dumbbells with your palms facing each other. Stand tall with your feet shoulder-width apart and arms fully extended. -
Step 2
Push your chest out and take one large step forward with one leg, lowering your rear knee toward the ground while keeping your front shin vertical. -
Step 3
Push off the front leg, returning back to the starting position. Alternate legs.
Muscle Groups
Alternating Dumbbell Lunge targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Make sure to bend enough into the lunge during the movement,
- Do not bend the torso excessively forward. Instead, keep your chest lifted.
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