Dumbbell Lunges
How to do the Dumbbell Lunges with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Dumbbell
How to do the 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.
Log it, see it on your body.
Every Dumbbell Lunges set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Dumbbell Lunges fits
The Dumbbell Lunges shows up in training built around a specific goal. See how it fits:
More quads exercises
Dumbbell Lunges: common questions
What muscles does the Dumbbell Lunges work?
The Dumbbell Lunges primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Dumbbell Lunges suitable for beginners?
Yes. The Dumbbell Lunges is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Dumbbell Lunges?
To do the Dumbbell Lunges you'll need a dumbbell.
Is the Dumbbell Lunges a compound or isolation exercise?
The Dumbbell Lunges is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dumbbell Lunges with correct form?
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Dumbbell Lunges sets, free.
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