Dumbbell Lunge
GlutesCompoundLegsDumbbellsBeginner
Unilateral exercise that works the glutes, quads and hamstrings. Corrects imbalances between legs and improves stability.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Dumbbells at your sides.
- 2.Take a long step forward.
- 3.Lower the back knee almost to the floor with an upright torso.
- 4.Front knee stays behind the toes.
- 5.Return by driving through the front foot.
Common mistakes
- ●Front knee collapsing inward
- ●Torso leaning forward
- ●Steps that are too short or too long
Proper technique
Torso upright throughout the movement. The step should be long enough for the front shin to be vertical at the bottom.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
- Quadriceps
Secondary
- Hamstrings
- Adductors
- Core