3D Dumbbell Lunge
Holds dumbbells while stepping diagonally back then straight back
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Hamstrings
How to do it
- Hold a dumbbell in each hand at your sides with feet hip-width apart.
- Step your right foot diagonally behind your left into a curtsy lunge.
- Return to standing and immediately step your right foot straight back into a reverse lunge.
- Drive through your left heel to stand and step your right foot forward to center.
- Complete all repetitions on one side before switching to the other leg.
Common mistakes
- Letting the front knee cave inward during the curtsy portion.
- Taking steps that are too short, limiting range of motion.
- Rushing the transition between directions and losing balance.
- Looking down at the floor instead of keeping eyes forward.
Safety
Ensure sufficient floor space to step backward and diagonally without obstruction.
Tips
- Keep the front knee tracking over the second toe.
- Reset your stance between reps.
Details
- Base movement
- Lunge
- Load position
- At the sides
- Arms
- Both
- Legs
- One
- Body position
- Standing
- Stance
- Shoulder-width
- Direction
- Crossover (curtsy)
