How to do a Dumbbell Lunge
The Dumbbell Lunge is an intermediate dumbbell exercise that works your glutes, with help from your quads, hamstrings and calves.
How to do a 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.
Muscles worked
| Target muscles | Glutes |
|---|---|
| Secondary muscles | Quads Hamstrings Calves |
| Equipment | Dumbbell |
| Difficulty | Intermediate |
Common mistakes
- Rounding the back
- Letting the front knee extend past the toes
- Not maintaining balance
- Using momentum instead of muscle strength
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Lunge work?
The Dumbbell Lunge mainly works your glutes. It also works your quads, hamstrings and calves.
Is the Dumbbell Lunge good for beginners?
It can be, with some coaching. The Dumbbell Lunge is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Dumbbell Lunge should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Lunge?
Good alternatives are Push-Up Inside Leg Kick, Leg Press and Barbell Back Squat.
Put it in a workout plan
Track your Dumbbell Lunge in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.