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Last updated February 2, 2026
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adductorscalveshamstringsquadricepsabductorsglutes
Lunge (Dumbbell)
Hold dumbbells at your sides. Step forward into a lunge, then push back. Keep your torso upright and don't let the weights swing.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Staggered
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Ensure your shoulders are back and your core is engaged.
- Step 2Step Forward
- Take a step forward with your right foot, keeping your left foot planted.
- Ensure your right knee is directly above your right ankle as you step.
- Step 3Lower Your Body
- Lower your body until your right thigh is parallel to the ground and your left knee is just above the floor.
- Keep your torso upright and your core engaged throughout the movement.
- Step 4Push Back
- Push through your right heel to return to the starting position.
- Make sure to keep your movements controlled and steady.
- Step 5Alternate Legs
- After completing the desired number of reps on one leg, switch to the other leg.
- Repeat the same steps, stepping forward with your left foot.
- Step 6Finish the Exercise
- After completing your sets, carefully stand upright with your dumbbells at your sides.
- Once finished, safely place the dumbbells down.