Dumbbell lunge exercise is a fantastic exercise for hitting the quads, hamstrings, glutes, as well as the calves to a lesser degree.

They can be done anywhere you have open space and a set of dumbbells, so is great for both a home and gym workout.

Because this exercise is going to place the body slightly off balance, it’s also great for developing maximum core muscle strength as well.

Dumbbell Lunges Exercise How To

  • Start in a standing position holding a set of dumbbells, one in each hand by the sides of the body.
  • Take one step forward and as you do, begin to bend both knees, lowering the back knee towards the floor.
  • Continue lowering until that back knee is just about touching the floor and then pause and press up again to complete the rep.
  • Keep the movement going until all reps are completed on one side and then reverse the leg position and repeat to the other side.

Form and Technique

Keep your core tight the entire time during dumbbell lunges to keep the back upright and prevent from adopting a forward lean.

Keep the head looking forward and ensure the knees move directly over the toes.

Variations:   Walking Lunges, Side Lunges

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Dumbbell Lunges

How To Do Dumbbell Lunges