Dumbbell Lunge
A forward lunge with a dumbbell in each hand: step out, drop the back knee toward the floor, then push back to standing. A staple single-leg move for the quads and glutes.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Gluteus Medius
- Soleus
- Sets
- 3
- Reps
- 8–12 each leg
- Rest
- 60–90s
How to perform
Starting position
Stand tall with feet hip-width apart and a dumbbell in each hand at your sides.
Take a long step forward with one foot.
Bend both knees to lower the back knee toward the floor, front shin close to vertical.
Push through the whole front foot to step back to the start.
Repeat on the other leg.
Breathing: Inhale as you step and lower, exhale as you push back.
Coaching tips
Long enough step for both knees to bend to about 90°
Torso tall
Push the floor away with the front foot
Common mistakes
Front knee collapsing inward
Short step that sends the knee far past the toes
Pushing off the back foot instead of the front
Safety notes
Keep the dumbbells light until your balance is steady.
Shorten the range if the knee is sore.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.