Quads exercise
Dumbbell Lunge
Long step forward with a dumbbell in each hand, returning to the starting position on each rep.
- Primary muscleQuads
- Also worksGlutes
- EquipmentDumbbells
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Dumbbells
How to do the Dumbbell Lunge
4 steps, in the order you do them.
- Stand tall with a dumbbell in each hand and your arms at your sides.
- Take a long step forward and lower until both knees are at about 90 degrees.
- Keep your torso upright and your front knee aligned with your foot.
- Push through your front foot to return to the starting position and alternate legs.
Muscles worked
Common Dumbbell Lunge mistakes
What goes wrong most often when you do the Dumbbell Lunge, and how to fix it.
You return to the start with several little steps.
Push hard through your front foot to return in a single motion.
You lean forward and your weight falls onto your toes.
Lower with your torso upright between both feet and your weight over your front heel.
Your front knee caves toward the center as you brake.
When your foot lands, point your knee toward your second toe and keep it there as you rise.
Alternatives to the Dumbbell Lunge
They work the quads with other equipment, including options for training at home.
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More quads exercises
Dumbbell Step UpQuads · Dumbbells and bench
Dumbbell Lateral LungeQuads · Dumbbells
Dumbbell Walking LungeQuads · Dumbbells
Cossack SquatQuads · Kettlebell
Frequently asked questions
What muscles does the Dumbbell Lunge work?
The Dumbbell Lunge works mainly the quads. It also works the glutes and the hamstrings.