Dumbbell Lunge
Dumbbells held at sides during forward lunge
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Lunge · Standing
- Tracks
- Weight & Reps
Works
Glutes Quadriceps Adductors Calves
How to do it
- Hold a dumbbell in each hand at your sides with palms facing inward.
- Step forward with one leg and land firmly on the heel.
- Lower your hips until both knees bend to approximately 90 degrees.
- Ensure your rear knee hovers just above the floor without touching.
- Push through the front heel to return to the starting standing position.
Common mistakes
- Allowing the front knee to collapse inward during the descent.
- Leaning the torso too far forward over the front thigh.
- Taking steps that are too short or excessively long.
- Letting the rear knee slam into the ground.
Tips
- Keep your torso upright and core braced throughout the movement.
- Drive through the mid-foot of the front leg to stand up.
- Maintain a slight gap between your feet laterally for balance.
Details
- Base movement
- Lunge
- Load position
- At the sides
- Legs
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Direction
- Forward
