Intermediate
Dumbbell Lunge
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Lunge is a multi-joint exercise that builds the quadriceps, glutes, and hamstrings. These muscles lengthen during the eccentric phase as you lower to the ground, and they contract during the concentric phase to return your body to the starting position.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells in a neutral grip with your palms facing each other. Stand straight, feet shoulder-width apart, arms fully extended at your sides. -
Step 2
Push your chest forward and take a big step forward with one foot, lowering your back knee to the ground and keeping your front calf as vertical as possible. Use your front foot to return to the starting position.
Muscle Groups
Dumbbell Lunge targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Make sure you drop into a lunge by lowering your hips rather than pushing your knee forward.
- Don't let either heel turn inward. Instead, keep your feet in line with the rest of your leg.
Barbell Lunge
Intermediate
Dumbbell Reverse Lunge
Advanced
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.