Quadriceps exercise

Dumbbell Lunge

How to do the Dumbbell Lunge with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand up straight with a dumbbell in each hand. Hang your arms at ​your sides. Palms face the thighs (hammer grip) and feet are a little less than shoulder-width apart.​ Inhale and take a big step forward with your right leg, landing on the heel. Bend at the knee until the right…
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Illustration showing the Dumbbell Lunge
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Lunge

  1. 1 Stand up straight with a dumbbell in each hand. Hang your arms at ​your sides. Palms face the thighs (hammer grip) and feet are a little less than shoulder-width apart.​
  2. 2 Inhale and take a big step forward with your right leg, landing on the heel.
  3. 3 Bend at the knee until the right thigh approaches parallel to the ground. The left leg is bent at the knee and balanced on the toes while in the lunge position.
  4. 4 Step the right foot back on an exhale to return to the starting position.