Dumbbell Lunge Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Dumbbell Lunge is a strength exercise that works your hamstrings, quadriceps and glutes.
Dumbbell Lunge is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs.
It requires dumbbells to do.
How to do Dumbbell Lunge
Setup
Stay holding dumbbells clenched on hands.
Exercise
Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
Tips
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.
Make sure you descend into the lunge by dropping your hips, rather than jutting the knee forward.
Illustrated Guide
Learn how to do dumbbell lunge from this step-by-step illustrations:
Muscles Worked
The muscles used for dumbbell lunge may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell lunge are:
Primary Muscles
- Hamstrings
- Quadriceps
- Glutes
Synergyst Muscles
- Soleus
- Hip Adductors
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Dumbbell Lunge faster?
Dumbbell Lunge Training and Progressions
Standards and Averages
Wonder how do others perform in Dumbbell Lunge and how should you?
Dumbbell Lunge Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Dumbbell Lunge either easier or more challenging?
Discover more
Classification
| Type(s) | Strength, Compound |
| Muscles Worked | Biceps Femoris, Quadriceps, Gluteus, Soleus, Hip Abductors |
| Difficulty Level(s) | Basic, Easy, Moderate |
| Equipment | Dumbbells |
| Location | At Gym, At Home, Outdoor |
| Major Exercise | Lunge |
Muscles Worked
| Target muscle(s) | Hamstrings, Quadriceps, Glutes |
| Synergyst muscle(s) | Soleus, Hip Adductors |
