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Exercise guide
Dumbbell Lunge
A unilateral lower-body exercise with dumbbells targeting quads and glutes through a stepping motion.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · hamstrings
- Goals
- hypertrophy · endurance
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding dumbbells at your sides.
- Step forward with one foot and lower your back knee toward the floor.
- Push off the front foot to return.
- Alternate legs.
- Repeat.
Technique cues and common mistakes
- Keep your torso upright.
- Front knee should track over your toes.