Dumbbell Lunges
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.
How to program the Dumbbell Lunges
Sets and reps
As a compound movement, the Dumbbell Lunges responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell Lunges is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dumbbell Lunges work?
The Dumbbell Lunges primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Dumbbell Lunges?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Dumbbell Lunges should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
