About this exercise
The dumbbell lunge builds strength and size in the quadriceps while challenging your balance and working the glutes and hamstrings.
Dumbbell Lunge
Step by step instructions, muscle activation and variants for the Dumbbell Lunge.
EasyQuadriceps
How to Perform
- Stand upright holding a dumbbell in each hand at your sides, feet hip-width apart
- Step forward with one leg and lower your hips until both knees are bent at about 90 degrees
- Keep your torso upright and your front knee tracking over your toes
- Push through your front heel to return to the standing position
- Repeat with the other leg, alternating sides each rep
Muscle Activation
Primary
Quadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell Lunge
The Dumbbell Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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