Dumbbell lunge
- Muscle group
- Legs
- Equipment
- Dumbbell
- Primary muscles
- Glutes, Quadriceps
- Secondary muscles
- Forearms, Hamstrings
- Stand tall, holding a dumbbell in each hand at your sides with palms facing your body.
- Take a controlled step forward with one foot and lower your body until both knees are bent at about 90 degrees.
- Drive through the heel of your front foot to push yourself back up to the starting position.
Tips
- When you step forward, plant your front foot flat and keep your front knee tracking directly over your toes as you lower down.
- Keep your torso upright throughout the movement rather than leaning forward from the hips.
- Hold the dumbbells with a firm but relaxed grip and let your arms hang naturally at your sides without swinging them as you step.
Common mistakes
- Stepping too short so that the front knee travels well past the toes and the back knee cannot lower toward the floor, cutting the range of motion short.
- Pushing off the toes of the front foot rather than driving through the heel, which causes the heel to lift as you return to the starting position.
- Letting the front knee collapse inward during the descent or the push back up.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
