Dumbbell lunge

Exercise details

  • Target muscles: Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris)
  • Synergists: Gluteus Maximus, Adductor Magnus, Soleus
  • Mechanics: Compound
  • Force: Push

Starting position

Stand with feet together, holding a dumbbell in each hand, with your arms by your sides.


  1. Exhale as you take a large step forward with one leg, landing on your heel first and then lowering your forefoot.
  2. At the same time, keeping your torso upright, lower your body until the knee of your supporting leg almost touches the floor.
  3. Inhale as you drive back up with your heel and step back into the starting position.
  4. Repeat with your other leg.
  5. Keep alternating legs.

Comments and tips

  • Keep your torso upright and your head, feet, and knees facing forward.
  • Keep the dumbbells by your sides or a little behind you, which can help with balance.
  • The larger your lunge, the more emphasis you will place on your gluteus maximus instead of your quadriceps.
  • The dumbbell lunge is a very beneficial exercise that helps you to develop the unilateral (one-sided) functional strength of your legs, which is important for athletic performance and everyday activities.

Dumbbell lunge video


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