Dumbbell Lunge Guide: How to Master Dumbbell Lunges

Dumbbell lunges are a weighted variation of forward lunges. Perform dumbbell lunges by holding a dumbbell in each hand as you take a big step forward and lower yourself until your front leg and back leg are both at nearly a 90-degree angle. If you don't have dumbbells, you can perform the lunge with kettlebells or a barbell.

Dumbbell lunges are effective leg exercises that engage multiple muscles for a lower-body workout.

1. 1. Quadriceps: The quadriceps is located at the front of your thigh muscle. It is actually a group of four muscles that equate to the strongest muscle group in your body. Strong quads help you maintain balance and increase your mobility.
2. 2. Glutes: Your glutes are the largest muscles that make up your buttocks. Strong glutes offer stability for a wide array of full-body exercises.
3. 3. Hamstrings: Your hamstrings are the tendons at the back of the thigh that attach your thigh muscle to your thigh bone. Healthy hamstrings offer support to the knee joint, helping ease knee pain and increasing your balance and mobility.
4. 4. Hip flexors: Your hip flexors are a group of muscles located at the top of your thigh. They're an important muscle group responsible for a wide range of motion in your lower body. Leg workouts like dumbbell lunges help strengthen your hip flexors so you can perform everyday movements with ease.

For dumbbell lunges, begin with 2–3 sets of 8–12 repetitions on each side. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Grab a pair of dumbbells and stand with your feet hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides with a slight bend in your elbows. Pre-tension your shoulders and hips with a good inhale and exhale, and engage your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
3. 3. While maintaining a neutral spine and an upright chest position, take a step forward and land in a heel-to-toe manner. While maintaining a stable foot position, bend your hips, knees, and ankles to lower your hips toward the floor until your back knee is an inch or two from the ground. Your front foot should be neutral with your weight evenly distributed. Your front knee should be directly over your big toe. Your rear hip should be over your rear knee, and you should be on the ball of your back foot with your heel off of the ground.
4. 4. At the bottom of the lunge, both of your legs should be bent at a 90-degree angle. Your shoulders should finish over your hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it. Pause at the bottom position.
5. 5. While keeping your chest high, begin the backward movement by pushing your entire foot into the ground and using your glute and quad to push back to an upright position. Place emphasis on pushing through your midfoot and heel while keeping your toes engaged. Both legs should finish next to each other as you return to the starting position. At the end of each repetition, your shoulders should finish directly over the hips.
6. 6. Repeat the movement on the opposite side or the same side for your desired number of repetitions.
   

Once you’ve mastered the basic dumbbell lunge, try these weighted lunge variations.

1. 1. Dumbbell walking lunge: If you want to incorporate more cardio into your strength-training routine, consider practicing walking lunges. The walking lunge is a forward lunge that is repeated while making a continuous forward motion. Follow the same steps for a dumbbell lunge—focusing on proper form—and alternate lunging with your left and right leg.
2. 2. Dumbbell curtsy lunge: The curtsy lunge is a bodyweight exercise that targets muscle groups in your lower body and core. Perform dumbbell curtsy lunges by holding a dumbbell in each hand as you cross your right leg behind your left leg, hinge your left knee directly over your left foot, and lower yourself toward the floor.
3. 3. Dumbbell lateral lunge: To perform the dumbbell lateral lunge—also known as a side lunge—hold a dumbbell in front of your chest as you move your left foot out to your side, extending your left leg as you hinge your right knee. Keep your upper body aligned and your back straight as you lower yourself with your right leg. Once at the bottom of the movement, press into your right foot and raise to a standing position once again.
4. 4. Dumbbell reverse lunges: Perform reverse lunges by holding a dumbbell in each hand as you take a step backward and lower your back knee to the floor, keeping your upper body aligned and your back straight. For an added challenge, perform a bicep curl at the end of each lunge.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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