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Home » Exercise Guides

Dumbbell Forward Lunge: Target Your Legs and Core Effectively!

How to do dumbbell forward leaning lunges.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:13 AM EDT

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The squat seems to get all the attention but the truth is times have changed and there are movements which are just as effective for building leg mass and strength. The dumbbell forward-leaning lunge is a phenomenal exercise which targets the quads and glutes while developing stabilizer muscles because of the balance component required to properly perform the movement.

It’s a great option for all around development of the legs and all you need are two dumbbells do it effectively. By performing a lunging movement you also work the hamstrings, calves, and abs as a result which is very beneficial.

Dumbbell Forward Lunge Details
Basic Information
Body Part
Legs
Primary Muscles
Calves, Core, Glutes, Hamstrings, Hip Flexors, Quadriceps
Secondary Muscles
Erector Spinae, Gluteus Medius, Gluteus Minimus
Equipment
Dumbbells
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Lunge
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power1-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Diamond Push-Up On Knees: Target Triceps & Chest Effectively
  • Zombie Squats: Ultimate Workout for Legs and Core Strength
  • Frog Jumps: Boost Leg Power and Core Strength Fast!
  • Boost Your Strength: Bosu Ball Squats for Total Lower Body

Exercise Instructions

  1. Hold dumbbells at your side with arms relaxed.
  2. Extend one leg out in front of you and lunge until the knee of the back leg nearly touches the floor while keeping the arms at your side in a relaxed position with dumbbells in hand.
  3. Lean forward during the movement with back and head straight.
  4. Then push yourself back up through your heels to the starting position with your leading leg.
  5. Perform the same movement with the other leg.

Variations & Tips

  • You can use a slightly elevated platform for more emphasis on the quads.
  • Make sure you push through your heels when lunging.
  • Keep your knees aligned with your heels while keeping them both pointed forward.
  • Keep the back and head straight while leaning forward to target the quads.
  • Lunge far enough out to feel both the quads and glutes working but make sure knees are aligned with heels.

Watch: How to do dumbbell forward-leaning lunges

Interested in measuring your progress? Check out our strength standards for Squat, Lunge.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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