Step by step instructions, muscle activation and variants for the Dumbbell Static Lunge.
The dumbbell static lunge is a lower-body strength exercise performed from a fixed split stance, targeting the quadriceps and glutes. Unlike a walking lunge, your feet stay in place as you repeatedly lower and raise your body, providing concentrated stimulus on each leg independently.
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The Dumbbell Static 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.