How to Do Dumbbell Lunges
Step-by-step instructions, muscles worked and workouts that use the dumbbell lunges.
| Main muscles | Quads |
| Also works | Calves, Glutes, Hamstrings |
| Equipment | Dumbbell |
| Level | Beginner |
| Type | Strength |
How to do it
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Dumbbell Legs Workout for Beginners5 exercises · about 31 min · DumbbellGym Legs Workout for Beginners5 exercises · about 31 min · GymDumbbell Full Body Workout for Beginners5 exercises · about 31 min · DumbbellGym Full Body Workout for Intermediate6 exercises · about 47 min · GymDumbbell Lower Body Workout for Beginners5 exercises · about 31 min · DumbbellGym Lower Body Workout for Beginners5 exercises · about 31 min · Gym
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Gear for this exercise
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
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