Alternating Lunge
Quads·Beginner·Compound
Dumbbell Lunge
The Dumbbell Lunge strengthens the quadriceps, glutes, and hamstrings while improving balance and coordination. The unilateral pattern develops single-leg strength and stability.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Lunge
- 01
Hold a dumbbell in each hand at your sides.
- 02
Stand upright with feet hip width apart.
- 03
Step forward with one leg.
- 04
Lower your hips until both knees are bent about 90 degrees.
- 05
Push through your front heel to return to standing.
- 06
Repeat on the opposite leg.
Performance tips
Cues that matter
- Keep your torso upright throughout
- Do not let your front knee collapse inward
- Lower under control instead of dropping into the lunge
Common questions
Frequently asked
What muscles does the Dumbbell Lunge work?
The Dumbbell Lunge primarily targets the Quads. Supporting muscles include Glutes, Hamstrings, Calves.
Is the Dumbbell Lunge a compound or isolation exercise?
The Dumbbell Lunge is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Lunge?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Lunge?
The Dumbbell Lunge is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
