Dumbbell Lunge Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push
  • Beginner
  • Calves, Glutes, Hamstrings
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Quads Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
  2. Hold the dumbbells down at your sides. You are now in the starting position.
  3. Step forward with your left leg while maintaining your balance and squat down through your hips.
  4. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
  5. Push yourself back to the starting position by using your heal to drive you.
  6. Repeat this movement with your right leg and then repeat for desired reps.

Exercise Tips:

  1. Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
  2. This exercise requires a good deal of balance and is not recommended for those with balance issues.
  3. Keep your head up and back straight throughout the exercise. Never allow your back to round. 

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19 Comments+ Post Comment

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Posted Fri, 03/31/2017 - 14:09

I breathe too heavily during this exercise, limiting the no of reps i can do per set.
What's the breathing rhythm supposed to be like?

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Posted Fri, 04/28/2017 - 14:20

OMG, i was just gonna write the same thing, then saw your comment.
Help guys!!..Either way i try breathing in and out...just dosent work

JoshEngland's picture
Posted Fri, 04/28/2017 - 14:37

Hi Pumper,

Breathe in as you descend towards the ground and out as you rise back up.

Hope this helps!

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Posted Tue, 01/28/2014 - 17:15

STEEEEEVE!! LOL. Steve is the Deez (Diesel).

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Posted Sat, 10/26/2013 - 15:16

How do I know if I'm using enough weight on this, or any, excersize? Looking to gain mass so 3x12 is my target for reps.

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Posted Mon, 08/05/2013 - 00:50

Yeah tell me

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Posted Wed, 05/01/2013 - 12:55

When it says do 20 reps for this exercise does that mean 20 reps for each leg or or 20 reps in total for both legs?

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Posted Sat, 10/26/2013 - 10:02

Read step 6 of the instructions. It indicates to perform exercise on both sides then repeat for each set. So it would be 20 reps on each side. 40 total lunges

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Posted Tue, 11/22/2016 - 08:08

Honestly, it's up to you. It depends on the weight, it depends how you feel. 20 reps on a side is pretty nutso unless you're trying to cut or helping to supplement distance training. Standard since Wieder is to do 8-12 reps on a side for building muscle. Lower for super heavy days (wouldn't recommend for lunges, though, that's like going heavy on incline flyes) high for light days. Personally I do 12-15 reps a side with what I feel is light weight because I'm trying to make sure I will fit in my pants :) It's about what you want, what feels right, and what fits your goals.

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Posted Tue, 04/23/2013 - 20:37

You should have a 90 degree angle at both knees. This video he does not step out far enough to get a 90 degree angle. Always make sure you can see your toes, you can damage your knees if you don't step out far enough. Stepping backwards will likely help receive that longer squat and would be a good modification in this exercise.

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Posted Fri, 03/08/2013 - 22:33

Any reason not to step backwards like in this vid at minute 12.00


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Posted Fri, 03/08/2013 - 22:31

Any reason you can't do a backwards step. I think it is kinder on knees. See this vid from minute 12.00.

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Posted Fri, 01/11/2013 - 16:38

If you have bad knees I don't think it's a good idea to be using dumbells for leg exercises. Walking, yoga, maybe biking would be a prefer option. Also, talk to your doctor if you havent yet see what kind of exercises they recommend

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Posted Sat, 11/10/2012 - 03:10

My knees are a bit out of whack (slight knock knee and other knee problems). This causes some balance issues doing these. Would the Deep Squat here: https://www.muscleandstrength.com/exercises/deep-squat.html be a good substitute?

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Posted Sun, 10/07/2012 - 20:25

my knees and balance are not good. what alternatives (preferably machines) would you suggest? thanks.

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Posted Wed, 02/06/2013 - 17:32

Light weight until you learn balance more over time.

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Posted Sat, 10/06/2012 - 01:25

I have bad knees, Patella Knee Syndrome, what other exercise can I perform to replace the Dumb Bell Lunge

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Posted Wed, 08/08/2012 - 02:38

do you have to breathe in and breathe out at a certain time?

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Posted Wed, 04/24/2013 - 11:30

You have to breath every time you work between each rep. It helps you not get so light headed.