A dynamic, unilateral leg movement using dumbbells, emphasizing the quads and glutes to build lower body strength, hypertrophy, and functional stability.
Dumbbells
3/5 • Intermediate
Quads, Glutes
Adductors, Abs, Lower Back
8
No
No
No
Large
Low
Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glute Max
Biceps Femoris, Semitendinosus
Adductor Magnus
Rectus Abdominis, Transverse Abdominis
Erector Spinae
8-15 reps
60-120 seconds • Shorter rests for conditioning; longer for heavy strength focus.
Stand tall holding a dumbbell in each hand, arms extended straight down at your sides. Maintain a neutral spine and brace your core before initiating the first step.
Inhale during the downward (eccentric) phase of the lunge; exhale forcefully as you drive up and forward. Brace your core throughout the movement.
2-0-1
Lower until the back knee is just above the ground and the front thigh is parallel to the floor. The chest must remain vertical.
Not recommended; focus on controlling the weight. If stability is an issue, use lighter weights or perform stationary lunges.
Walking Dumbbell Lunge, Dumbbell Step-Through Lunge, Alternating Walking Lunge
Share your thoughts or help us improve this guide.
Dumbbells
Quads
Balance Trainer, Body Weight
Glutes
Dumbbells
Quads
Dumbbells
Quads
Dumbbells
Glutes
Dumbbells, Plyometric Box
Glutes
Dumbbells
Glutes
Dumbbells
Quads
Dumbbells, Body Weight
Quads
Dumbbells, Body Weight
Glutes
subscribe to our newsletter
Contact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
We use cookies to enhance your browsing experience, serve personalized content, and analyze our traffic. By clicking 'Accept All', you consent to our use of cookies.