Dumbbell Lunges
Build single-leg strength, balance, and coordination. Great for addressing muscle imbalances.
Difficulty
beginner
Category
strength
Primary Muscles
Quadriceps, Glutes
Equipment
Dumbbells
Secondary Muscles
Hamstrings, Core, Calves
How to Perform
- Set up: Hold a dumbbell in each hand at your sides. Stand tall with feet hip-width apart.
- Step: Take a large step forward with one leg. Your stride should be long enough that both knees reach roughly 90 degrees at the bottom.
- Descend: Lower your back knee towards the floor until it’s just above the ground. Keep your front knee tracking over your toes.
- Push back: Drive through your front foot to return to the starting position.
- Alternate: Repeat on the other leg.
Common Mistakes
- Stepping too short — a longer stride shifts more work to the glutes
- Knee shooting past toes — this isn’t inherently bad, but excessive forward lean suggests a short stride
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Adjustable Dumbbells | Full range of weights for progressive overload | Powerblock Elite | Read Review |
Variations
- Walking Lunges
- Reverse Lunges
- Bulgarian Split Squats
- Curtsy Lunges
Track Dumbbell Lunges in PT Tracker
Log your sets, reps, and weight with smart suggestions based on your history.
Get Started Free
Ready to transform your training?
Join thousands of people tracking their fitness journey with PT Tracker. Start for free, upgrade when you're ready.