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Dumbbell Lunges

A beginner strength exercise for the quads, done with a dumbbell.

Dumbbell Lunges: starting positionDumbbell Lunges: finishing position
Main muscles
Quads
Also works
Calves, Glutes and Hamstrings
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Push

How to do the Dumbbell Lunges

  1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
  2. 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.
  3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Lunges

Questions

What muscles does the Dumbbell Lunges work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Dumbbell Lunges good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Lunges?

Good alternatives that train the quads: Dumbbell Squat, Plie Dumbbell Squat, Split Squat with Dumbbells or Dumbbell Rear Lunge.

How many sets and reps of the Dumbbell Lunges should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).