Legs · Dumbbells
Dumbbell Lunge
The dumbbell lunge is a unilateral lower-body exercise that develops the quadriceps, glutes, and hamstrings while training balance and core stability. It suits lifters of all fitness levels and typically fits as an accessory movement after heavy bilateral squats or leg presses.
How to do it
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step forward with one leg, keeping your upper body straight and shoulders back.
- Lower your body until your front thigh is parallel to the floor and your rear knee nearly touches the ground.
- Ensure your front knee is directly above your ankle, not pushed out too far.
- Keep your weight on your heels as you push back up to the starting position.
Common mistakes
- Allowing the front knee to cave inward, which places excessive torque on the knee joint and ligaments.
- Taking too short of a stride, which lifts the front heel off the floor and overloads the patellar tendon.
- Rounding the spine or slumping forward, transferring mechanical load from the legs to the lower back.
- Slamming the rear knee into the floor, risking impact trauma to the patella.
Tips
- Step forward along your natural hip-width path rather than on a tightrope to maintain balance.
- Aim for roughly a 90-degree angle at both knees at the bottom of each repetition.
- Let the dumbbells hang naturally at your sides with your chest open and shoulders pulled back.
Sets and reps
Perform 3 to 4 sets of 8 to 12 reps per leg for muscle hypertrophy and strength. Rest for 60 to 90 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How can you shift more emphasis to the glutes during lunges?
Take a slightly longer stride and maintain a subtle forward torso lean with a flat back to maximize the stretch on the front glute.
Are dumbbell lunges safe if you have lower back issues?
Holding dumbbells at your sides compresses the spine far less than a barbell on the back, but if any pain occurs, stop immediately and consult a healthcare professional.
