10 Best Dumbbell Lunge Alternatives for Knee Pain or No Dumbbells
The Dumbbell Lunge is done standing with dumbbells. Ranked closest by our scoring: the Forward Lunge, the Walking Lunge and the Crossover Reverse Lunge.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Lunge
- Primary muscle
- Glutes
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Quadriceps, Hamstrings, Calves
How to perform Dumbbell Lunge
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with your right foot, lowering your body into a lunge position.
- Keep your back straight and your chest up as you lower your body.
- Push through your right heel to return to the starting position.
- Repeat with your left leg.
- Alternate legs for the desired number of repetitions.
Ranked Dumbbell Lunge Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Lunge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Forward Lunge
82% match- Glutes
- Bodyweight
- Beginner
- Compound
Use this when you have nothing to train with, because it works the glutes with bodyweight alone.
How to perform this exercise
- Stand with your feet hip-width apart and hands on your hips.
- Take a big step forward with your right foot, lowering your body into a lunge position.
- Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
- Push off with your right foot and return to the starting position.
- Repeat with your left leg, alternating sides for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: forward lunge, the same as the Dumbbell Lunge
- Primary muscle: glutes, the same as the Dumbbell Lunge
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
2. Walking Lunge
82% match- Glutes
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart.
- Take a step forward with your right leg, lowering your body into a lunge position.
- Keep your torso upright and your front knee aligned with your ankle.
- Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
- Continue alternating legs and walking forward, maintaining a controlled and steady pace.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: forward lunge, the same as the Dumbbell Lunge
- Primary muscle: glutes, the same as the Dumbbell Lunge
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
3. Crossover Reverse Lunge
80% match- Glutes
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder width apart. This will be your starting position.
- Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
- After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: glutes, the same as the Dumbbell Lunge
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
4. Lunge With Jump
78% match- Glutes
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Start by standing with your feet shoulder-width apart.
- Take a step forward with your right foot, lowering your body into a lunge position.
- Push off with your right foot and jump into the air, switching the position of your feet mid-air.
- Land softly with your left foot forward and immediately lower your body into a lunge position.
- Continue alternating between lunges and jumps for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: glutes, the same as the Dumbbell Lunge
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
5. Lunge With Twist
68% match- Abs
- Bodyweight
- Intermediate
- Compound
A looser match: it works the abs rather than the glutes.
How to perform this exercise
- Start by standing with your feet shoulder-width apart.
- Take a step forward with your right foot, lowering your body into a lunge position.
- As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
- Pause for a moment, then return to the starting position.
- Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Movement: forward lunge, the same as the Dumbbell Lunge
- Primary muscle: abs, not glutes
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
6. Monster Walk
68% match- Glutes
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Place a resistance band around your ankles.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Take a step to the side with your right foot, maintaining tension on the resistance band.
- Follow with your left foot, stepping to the side to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: glutes, the same as the Dumbbell Lunge
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
7. Walking High Knees Lunge
67% match- Cardio
- Bodyweight
- Beginner
- Compound
A looser match: it works the heart and lungs rather than the glutes.
How to perform this exercise
- Stand with your feet hip-width apart.
- Lift your right knee up towards your chest as high as you can while balancing on your left leg.
- Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
- Push off with your right foot and bring your left knee up towards your chest.
- Step forward with your left foot and lower your body into a lunge position.
- Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Movement: forward lunge, the same as the Dumbbell Lunge
- Primary muscle: your heart and lungs, not glutes
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
8. Step-up With Knee Raise
67% match- Glutes
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
- Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
- Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: glutes, the same as the Dumbbell Lunge
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
9. Alternate Leg Diagonal Bound
63% match- Quads
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Assume a comfortable stance with one foot slightly in front of the other.
- Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
- It may help to use a line on the ground to guage distance from side to side.
- Repeat the sequence with the other leg.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: quads, not glutes
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
10. Side Hip Abduction
59% match- Abductors
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and your hands on your hips.
- Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
- Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- Repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Primary muscle: abductors, not glutes
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Lunge
How to Choose the Right Dumbbell Lunge Substitute
Select a substitute based on joint tolerance, training goal, and available equipment. For glute emphasis choose movements that force hip extension under load (Bulgarian split squat or hip thrust); for quad bias pick a shorter stance with knee travel (front-foot elevated split squat). Consider unilateral work to correct side-to-side imbalances and choose progressions you can overload safely. Technique cue: brace your core, keep the front knee tracking over the toes, and prioritize controlled eccentric descent to increase time under tension and glute recruitment.
Dumbbell Lunge FAQ
What muscles does Dumbbell Lunge work?
Dumbbell lunges primarily load the gluteus maximus and quadriceps while recruiting hamstrings, adductors, and the gluteus medius for hip stabilization. The unilateral step pattern demands hip extension and knee extension under an offset load; cue a long stride to increase hip extension and glute activation.
What is the best bodyweight alternative to Dumbbell Lunge?
A Bulgarian split squat is the top bodyweight alternative because it preserves single-leg hip extension and balance demands without extra load. Set your rear foot on a bench, lower until the front thigh is near parallel, and push through the front heel to emphasize glute recruitment.
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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology