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Dumbbell Lunge
Legs
Dumbbells
Beginner
Quadriceps Glutes
Dumbbell Lunge
The dumbbell lunge is the most accessible unilateral leg exercise. It trains each leg independently, improves balance and coordination, and hammers the quads and glutes through a full range of motion.
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Form Guide
Step-by-step: Dumbbell Lunge
1 Hold dumbbells at your sides. Step forward far enough that your front shin stays vertical when your back knee nears the floor. 2 Front knee tracks over your toes. Do not let it cave inward. 3 Back knee comes to within an inch of the floor — don't stop short. 4 Drive through the front heel to return to standing. Step forward alternating legs (walking lunge) or reverse step for less balance demand. 5 Keep your torso upright throughout — resist the urge to lean forward.
Common Mistakes
What most people get wrong
Short stride: causes the front knee to shoot past the toes and increases knee stress. Back knee not reaching the floor: limits depth and hip flexor stretch. Torso forward lean: load is shifting to the lower back instead of the legs.
Programming
How to program the Dumbbell Lunge
3 sets of 10–12 reps per leg. Walking lunges are higher skill; reverse lunges are easier to learn and equally effective. Include both for variety.
Alternatives
Exercises to swap in
FAQ
Frequently asked questions
What muscles does the Dumbbell Lunge work?
Primary muscles: Quadriceps, Glutes. Secondary muscles: Hamstrings, Core, Calves.
What equipment do I need for the Dumbbell Lunge?
Dumbbells
What are good alternatives to the Dumbbell Lunge?
Good alternatives include: Goblet Squat, Bulgarian Split Squat, Step-Up, Leg Press.
Is the Dumbbell Lunge good for beginners?
Yes — the Dumbbell Lunge is a beginner-friendly exercise. Focus on form over load when starting.
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