Dumbbell Lunge
Dumbbell Lunge is built for your first months of training and works before or after your main squat.
How to do Dumbbell Lunge
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Dumbbell Lunge Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
The other half of the week
First plan free
Training is half the prescription
A session tells your quads to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Dumbbell Lunge Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Easier and Harder Than Dumbbell Lunge
Swap Dumbbell Lunge For
Dumbbell Lunge — Frequently Asked Questions
How do you do the Dumbbell Lunge?
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Using mainly the heel of your foot, push up and go back to the starting position as you exhale. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Lunge work?
The Dumbbell Lunge primarily targets the quads. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Lunge should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Lunge good for beginners?
Yes. The Dumbbell Lunge is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Lunge?
Try the Squat To Overhead Reach With Twist, Leg Press or the Goblet Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
Routines that program Dumbbell Lunge
Full Body Workout Plan
Three sessions a week, every major muscle group trained in each one. It is the most efficient structure in existence for the first year of training, and the best option for anyone who cannot guarantee more than three gym days.
3 days / week
Dumbbell Only Workout Plan
A full training week built entirely from dumbbell and bodyweight movements. Everything here works in a spare room with one adjustable pair, and it covers every major muscle group without a barbell, rack or cable stack.
3 days / week
