Dumbbell Forward-Leaning Lunge (Legs)

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.

In This Exercise

• Target Muscle Group: Gluteus Maximus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
• Type: Strength
• Mechanics: Compound
• Equipment: Dumbbells
• Difficulty: Intermediate

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