Dumbbell Lunge
A lower-body exercise where you hold dumbbells and step into alternating lunges to train the glutes, quads, and legs.
Secondary muscles
How to do it
- Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.
- Step one foot forward far enough that both knees can bend comfortably.
- Lower your body until your front thigh is nearly parallel to the floor and your back knee drops toward the floor.
- Keep your torso upright and your front foot flat as you pause briefly at the bottom.
- Push through your front heel to return to standing.
- Repeat on the other side, alternating legs each rep.
Form cues
- Chest tall
- Front heel stays down
- Knees track over toes
- Drop straight down
Common mistakes
- Taking too short a step so the front knee shoots far past the toes.
- Leaning the torso forward as you lower into the lunge.
- Letting the front heel lift off the floor.
- Pushing off the back foot instead of driving through the front leg.
Breathing
Inhale as you lower into the lunge, and exhale as you push back to standing.
