Dumbbell Lunge
Auto DetectedA unilateral lower body exercise performed with dumbbells to strengthen the glutes and quadriceps. This movement improves leg strength, stability, and coordination, often performed in moderate rep ranges.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Lower Back
Accessory Muscles
Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris
Adductors
4/10Lower Back
3/10Erector Spinae
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Longer rest for heavy hypertrophy sets.
How to Perform
Stand tall holding a dumbbell in each hand, palms facing inwards, positioned at your sides. Ensure feet are hip-width apart and your chest is upright.
- Step forward with one foot, planting it firmly while maintaining a straight torso.
- Lower your body until both knees are bent at a 90-degree angle and the back knee hovers near the floor.
- Drive through the front heel to forcefully push back up to the starting position.
- Bring the front foot back to meet the rear foot.
- Alternate the stepping leg and repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Tall chest.
- Knees track over toes.
- Control the descent.
- Drive through the heel.
- Maintain balance.
Breathing
Inhale as you lower down (eccentric phase) and exhale forcefully as you drive back up to the starting position. Brace your core throughout the movement.
Tempo
2-0-1
Range of Motion
The descent ends when the front thigh is parallel to the ground and the rear knee is close to touching the floor without resting.
Safety
Safety Notes
- Stop immediately if you feel sharp knee pain.
- Use caution if you have balance issues.
- Maintain light contact with the floor on the rear foot.
Spotting
Not recommended; focus on using lighter weights or performing bodyweight lunges until form is mastered.
Common Mistakes
- Leaning the torso forward excessively.
- Letting the front knee collapse inward.
- Using too short of a stride length.
When to Avoid
- Acute knee pain or joint instability.
- Severe balance or inner ear issues.
Flexibility Needed
- Adequate hip and ankle mobility.
Build Up First
- Basic single-leg balance and bodyweight lunge competency.
Also known as
Dumbbell Alternating Lunge, DB Lunge, Weighted Lunge, Dumbbell Forward Lunge
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