Quads · Dumbbell · Intermediate

How to do Dumbbell Lunge

The dumbbell lunge is a lower body exercise that targets the glutes, quadriceps, hamstrings, and calves. It involves stepping forward into a lunge position while holding dumbbells, then returning to the starting position and alternating legs.

Primary muscles: Quads and Glutes
Also works: Hamstrings and Calves
Equipment: Dumbbell
Level: Intermediate
Category: Legs

How to do Dumbbell Lunge, step by step

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Take a step forward with your right foot, lowering your body into a lunge position.
Keep your back straight and your chest up as you lower your body.
Push through your right heel to return to the starting position.
Repeat with your left leg.
Alternate legs for the desired number of repetitions.

Station taken, or training at home? Alternatives to Dumbbell Lunge →

Muscles worked

Dumbbell Lunge works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Dumbbell Lunge in SPLYT

Dumbbell Lunge is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More quad exercises

All 114 quad exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →