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Dumbbell Lunge

Dumbbell Forward Lunge

Free Weights / Cardiovascular / Total Body / Beginner
  • Quads
  • Lower Back
  • Glutes
  • Hamstrings
  • Hip Flexors
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Dumbbell Lunge - Learn Proper Dumbbell Lunge Form

  1. Step 1: Grab a dumbbell in each hand and hold them at side of body with arms straight.
  2. Step 2: Step forward until front leg thigh is parallel with the ground and back leg knee is 1-2 inches from the ground.
  3. Step 3: Step back to return to starting position and repeat movement with other leg to complete the repetition.

Dumbbell Lunge Variations and Dumbbell Lunge Alternatives

  1. Variation 1: Use a barbell instead of dumbbells.
  2. Variation 2: Use a medicine ball instead of dumbbells.
  3. Variation 3: use kettlebells instead of dumbbells.

Dumbbell Lunge Tips

  1. Tip 1: Keep back straight and head up throughout the exercise (do not round back).
  2. Tip 2: Keep dumbbells from swinging.
  3. Tip 3: Keep knees in and avoid lateral knee movement which places undue stress on the knees.

Dumbbell Lunge Records and Dumbbell Lunge Statistics from Site Users

Dumbbell Lunge - Similar Exercises

ExercisePrimary MuscleDifficulty
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Dumbbell Lunge Workout Programs (Workout Plans that use the Dumbbell Lunge)

Workout PlanDifficulty
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Dumbbell Lunge Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Quads orange

Dumbbell Lunge Equipment


Dumbbell Lunge Training Details

The dumbbell lunge is a free weights, cardiovascular, and total body exercise that primarily targets the quads and to a lesser degree also targets the lower back, glutes, hamstrings, and hip flexors.

The only dumbbell lunge equipment that you really need is the following: dumbbells. There are however many different dumbbell lunge variations that you can try out that may require different types of dumbbell lunge equipment or maye even require no equipment at all.

Learning proper dumbbell lunge form is easy with the step by step dumbbell lunge instructions, dumbbell lunge tips, and the instructional dumbbell lunge technique video on this page. The dumbbell lunge is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell lunge video, learn how to do the dumbbell lunge, and then be sure and browse through the dumbbell lunge workouts on our workout plans page!

Dumbbell Lunge Sports

Dumbbell Lunge Force Type: N/A
Dumbbell Lunge Mechanics Type: Compound
Dumbbell Lunge Other Names: Dumbbell Lunges, Dumbbell forward lunges, db forward lunges
1 Review
  • MC24
    4 months ago #

    The Dumbbell lunge has got to be one of the most underrated exercises! It not only works your legs but your back too! (as long as you keep proper form in your back and shoulders) Make sure you push up with your front leg and not the one behind you which will force you to engage your quad, hip flexors and glutes. It is also an awesome cardiovascular exercise while still growing those muscles. Try it out and let me know what you think :)