Dumbbells
Dumbbell lunge
Dumbbell lunge mainly works your quads and glutes. It also helps your hamstrings and inner thighs.
Step by step
- Hold a dumbbell in each hand, arms by your sides.
- Step forward and lower until both knees bend to about 90 degrees.
- Push through the front heel to return to standing.
What you should feel
Your front thigh and buttock working hard; your knees and lower back should not hurt.
Common mistake
Taking too short a step so the knee travels far past the toes; step farther forward.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bulgarian split squatQuads, Glutes
Walking lungeQuads, Glutes
Step-upQuads, Glutes
Reverse lungeQuads, Glutes
Split squatQuads, Glutes
Step-up (chair or stairs)Quads, GlutesQuestions
What muscles does the dumbbell lunge work?
Dumbbell lunge mainly works your quads and glutes. It also helps your hamstrings and inner thighs.
Can I do the dumbbell lunge at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell lunge?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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