quads · Dumbbell · Beginner
Dumbbell Lunge
The dumbbell lunge is the most accessible loaded lunge: the weight hangs at your sides, so balance is easier than with a barbell and the glutes still get a long-stride stretch.
Why it's in a glute program: Unilateral glute work with dumbbells you probably have.
How to 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.
Form cues
- Step long, keep the torso tall.
- Rear knee just above the floor.
- Drive through the front heel.
Muscles worked
Primary: quads. Movement pattern: lunge. Equipment: dumbbell.
Programs that use the dumbbell lunge
In Glute Max this exercise appears in 1 of the coach-built programs, including Home Glute Overdrive — 5 Day. Every program shows the animated form guide above on the workout screen.
