Dumbbell Lunge Exercise Guide

Reviewed by Valerie Zeller 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.

Dumbbell Lunge

How to do Dumbbell Lunge


Stay holding dumbbells clenched on hands.


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.


  • 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:

Dumbbell Lunge 1
Dumbbell Lunge 2
Dumbbell Lunge 3
Dumbbell Lunge 4
Dumbbell Lunge 5
Dumbbell Lunge 6

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

What muscles does Dumbbell Lunge work?
Dumbbell Lunge works hamstrings, quadriceps, glutes.
What is Dumbbell Lunge good for?
Dumbbell Lunge is beneficial for conditioning and to strengthen. It works the best for buttocks, hips, legs, lower body and upper legs, as it works hamstrings, quadriceps, glutes. Dumbbell Lunge is a great strength exercise for men, men over 50, women and women over 50.
Is Dumbbell Lunge a good exercise?
Dumbbell Lunge is a popular strength exercise for hamstrings, quadriceps, glutes.

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


Wonder how to work the same muscles with other exercises?

Dumbbell Lunge Alternatives


Wonder how to make Dumbbell Lunge either easier or more challenging?

Dumbbell Lunge Variations

Discover more


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

Related exercises

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