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Exercise 0336 · REF RRWFUcw

Dumbbell Lunge exercise animation

Dumbbell Lunge

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Walking or stepping into a lunge trains each leg on its own, which does a better job of exposing — and fixing — side-to-side imbalances than a bilateral squat ever will. The front leg does most of the work driving back up, with the glutes taking the brunt of it. Balance is usually the limiting factor before strength is, especially early on.

How to Do the Dumbbell Lunge

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

Muscles Worked

The Dumbbell Lunge primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Lunge work?
The Dumbbell Lunge primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Lunge?
The Dumbbell Lunge is done with a dumbbell.
What's a good alternative to the Dumbbell Lunge?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.