Dumbbell Lunge
beginner Compound
Primary Quads
Secondary
Glutes Hamstrings Core
Equipment
dumbbells
Table of Contents
Stand with feet together, holding a dumbbell in each hand at your sides. Step forward with one foot and lower your body until both knees form roughly 90-degree angles — front shin vertical, rear knee just above the floor. Drive through your front heel to push back to the starting position, then repeat on the other side.
Pro Tips
- This is a stationary lunge — you return to the starting position each rep, unlike walking lunges
- Keep your front shin as vertical as possible; the knee should not cave inward
- Torso stays upright throughout — resist the urge to lean forward
Variations & alternatives
Useful tools
Track Dumbbell Lunge in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
