Dumbbell Lunges
Dumbbell Lunges is a beginner-level compound in the strength category that primarily works the quads. It also recruits the calves, glutes and hamstrings. It is performed with dumbbells.
How to do it
- 1Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- 2Step 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.
- 3Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- 4Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.