10 Best Dumbbell Lunges Alternatives for Quad Strength

Dumbbell Lunges are done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Walking Lunge, the Alternate Leg Diagonal Bound and the Scissors Jump.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Lunges

Dumbbell Lunges
Primary muscle
Quads
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Calves, Glutes, Hamstrings

How to perform Dumbbell Lunges
  1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
  2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
  3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
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Ranked Dumbbell Lunges Alternatives

10 substitutes, ranked by how closely each one matches Dumbbell Lunges 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.

  1. Best match
    Bodyweight Walking Lunge

    1. Bodyweight Walking Lunge

    89% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the quads with bodyweight alone.

    How to perform this exercise
    1. Begin standing with your feet shoulder width apart and your hands on your hips.
    2. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
    3. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
    4. Step forward with your rear foot, repeating the lunge on the opposite leg.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: forward lunge, the same as Dumbbell Lunges
    • Primary muscle: quads, the same as Dumbbell Lunges
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges
  2. Alternate Leg Diagonal Bound

    2. Alternate Leg Diagonal Bound

    84% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Assume a comfortable stance with one foot slightly in front of the other.
    2. 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.
    3. It may help to use a line on the ground to guage distance from side to side.
    4. 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, the same as Dumbbell Lunges
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges
  3. Scissors Jump

    3. Scissors Jump

    80% match
    • Quads
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
    2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
    4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as Dumbbell Lunges
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges
  4. Split Jump

    4. Split Jump

    80% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
    2. Ensure that the front knee is over the midline of the foot.
    3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
    4. As you jump, bring your feet together, and move them back to their initial positions as you land.
    5. Absorb the impact by reverting back to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: quads, the same as Dumbbell Lunges
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges
  5. Forward LungePlay demonstration

    5. Forward Lunge

    75% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the glutes rather than the quads.

    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. 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 Dumbbell Lunges
    • Primary muscle: glutes, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges
  6. Walking High Knees LungePlay demonstration

    6. Walking High Knees Lunge

    75% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the heart and lungs rather than the quads.

    How to perform this exercise
    1. Stand with your feet hip-width apart.
    2. Lift your right knee up towards your chest as high as you can while balancing on your left leg.
    3. Step forward with your right foot and lower your body into a lunge position, bending both knees to a 90-degree angle.
    4. Push off with your right foot and bring your left knee up towards your chest.
    5. Step forward with your left foot and lower your body into a lunge position.
    6. Continue alternating legs and lunging forward, keeping your core engaged and maintaining a steady pace.
    7. 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 Dumbbell Lunges
    • Primary muscle: your heart and lungs, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges
  7. Lunge With TwistPlay demonstration

    7. Lunge With Twist

    74% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the quads.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
    6. 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 Dumbbell Lunges
    • Primary muscle: abs, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges
  8. Lunge With JumpPlay demonstration

    8. Lunge With Jump

    69% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. 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, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges
  9. Monster WalkPlay demonstration

    9. Monster Walk

    60% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. 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, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges
  10. Posterior Step To Overhead ReachPlay demonstration

    10. Posterior Step To Overhead Reach

    60% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and your arms by your sides.
    2. Take a step back with your right foot, landing on the ball of your foot.
    3. Bend your left knee and lower your body into a lunge position.
    4. As you lower into the lunge, simultaneously reach your arms overhead.
    5. Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward.
    6. Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
    7. 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
    • Primary muscle: abs, not quads
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Dumbbell Lunges

Dumbbell Lunges FAQ

Can I train the same muscles at home with no dumbbells?

Yes. The Bodyweight Walking Lunge repeats the same forward step and shin position with no load at all, so it is the simplest home swap. The Alternate Leg Diagonal Bound trades the walking step for an explosive bound from leg to leg, still working your quads, and it asks more of your balance once the walking version feels easy.

How do I make a bodyweight lunge swap more demanding?

Add a jump. The Split Jump and the Scissors Jump turn the same standing lunge stance into an explosive movement once the walking versions feel easy. Land soft and reset your stance each rep rather than chasing height early on.

Which swap uses the exact same pair of dumbbells?

The Split Squat rests your rear foot on a bench and works one leg in place, and the Step-up Lunge drives you up onto a step or box, so both need one extra piece of furniture; pick whichever you have the bench or box and the balance for.

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