A forward lunge performed with dumbbells that emphasizes the quadriceps while also engaging the glutes and hamstrings. It involves stepping forward and lowering the body through the front leg.
How to do the Dumbbell Lunge#
- Stand tall with a dumbbell in each hand at your sides and feet about hip-width apart.
- Step one foot forward into a controlled stride and plant the front heel.
- Bend both knees to lower your body until the front thigh is near parallel to the floor and the rear knee is close to the ground.
- Keep your torso upright and the front knee tracking over the foot without driving it far past the toes.
- Push through the front heel to rise and return to the starting stance, then repeat with the other leg.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Calves (Gastrocnemius & Soleus)
Common mistakes#
- Allowing the front knee to travel well past the toes.
- Leaning the torso forward instead of keeping an upright posture.
- Letting the front knee collapse inward.
- Pushing off primarily with the rear leg instead of the front heel.
Dumbbell Lunge vs other exercises#
Head-to-head breakdowns of muscles worked, loading, joint stress, and which one to pick for your goal.
