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All exercises

Dumbbell lunge

Intermediate

Dumbbell lunge is a compound dumbbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. 2Take a step forward with your right foot, lowering your body into a lunge position.
  3. 3Keep your back straight and your chest up as you lower your body.
  4. 4Push through your right heel to return to the starting position.
  5. 5Repeat with your left leg.
  6. 6Alternate legs for the desired number of repetitions.

What to do instead

  • Walking lungeBodyweight
  • Forward lungeBodyweight
  • Barbell lungeBarbell
  • Barbell lateral lungeBarbell
  • Barbell rear lungeBarbell
  • Dumbbell rear lungeDumbbell

Easier variations

  • Forward lungeBodyweight
  • Walking lungeBodyweight

Harder variations

  • Smith sprint lungeSmith machine
Logged today · 2 min restDumbbell lunge

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