Dumbbell Lunge (Legs)

The dumbbell lunge is a compound exercise which builds muscle and strength mostly in the quads and glutes but the hamstrings, calves, and core are secondary movers during the exercise. Lunges are a great movement for unilateral development because they isolate each leg to improve muscle imbalances and promote functional strength.

Now, anyone with any level of training can safely do this exercise but it’s important to start by training with light resistance loads for safety and effectiveness. But, the movement does require some balance which takes a while to adapt to. So, just keep practicing and the results will come because the lunge is a very beneficial exercise.

In This Exercise:

• Target Muscle Groups: Gluteus Maximus, Quadriceps
• Type: Strength
• Mechanics: Compound
• Equipment: Dumbbells
• Difficulty: Beginner

Exercise Instructions

1. Stand straight while holding a dumbbell in each hand.
2. Then, lunge forward with your left leg about 4 feet until your thigh is at a 90-degree angle to the floor. Do not let your knees move forward past your feet.
3. Push back up through your heels until you’re standing straight and perform a lunge with your right leg.
4. Alternate between legs for sets.

Variations & Tips:

• You can also do the barbell lunge by placing the bar on your traps as you would during a squat.
• Avoid allowing your knees to bend forward during the movement for knee safety.
• The dumbbell lunge works all leg muscles effectively.

Watch: How to do the dumbbell lunge