How to do a Dumbbell Lunge

Authored by Fitbod

About Dumbbell Lunge

Sets Logged
4,087,316
Popularity Rank
28th
Difficulty
Beginner
Quads Strength
99 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.

  1. Stand in an upright posture with your feet hip-width apart resting your arms by your sides holding a pair of dumbbells with your palms facing in.
  2. Shift your weight to your stance leg as the other leg begins to step forward.
  3. Initiate contact, heel first with the stepping leg until the foot is firmly planted and the back heel is lifted off the floor.
  4. While maintaining an upright torso, descend your back knee towards the ground keeping your front heel on the ground.
  5. Raise your back knee once the front thigh has become parallel with the floor and push off your front forefoot to return to the starting position.

Common Mistakes

  • Not Deep Enough

    Make sure you’re dropping your knee to the ground. Limiting your range of motion will make this exercise less effective. You don’t need to slam your knee down. Aim for a controlled tap, or 1-2 inches off the ground.

  • Improper Distance

    The exact distance for an ideal lunge varies for everyone, but it’s incredibly important. A small step can lead to more tension on your knee, as well as a narrow base of support. A long step can also lead to instability. Both will increase your risk of injury, and make the exercise less effective. If you’re struggling with lunge distance, start with a position where you feel stable, and experiment with small adjustments until you find the distance you’re comfortable with.

  • Knees Not Inline with Toes

    If your knees aren’t inline with your toes, this can place tension on your knee. This can increase your risk of injury. Make sure that as you drop into your lunge, your knees and toes are inline.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps