Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Decline Bench Dumbbell Lunge Instructions

  1. Set up for the exercise by choosing a pair of dumbbells and standing directly in front of a decline bench. The back padding should be facing you.
  2. Stand up straight and hold the dumbbells down at your sides. This is the starting position.
  3. Step forward with your left leg and place your foot on the center of the of the decline bench.
  4. While maintaining your balance squat down through your hips. Keep your torso straight and head up. Don't allow your knee to track out over your toes.
  5. Push yourself back up to an upright position using your heal to drive you.
  6. Keep your foot on then bench and repeat for desired reps.
  7. Center your right foot on the bench and repeat using your right leg.

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. Keep your head up and back straight throughout the exercise. Never allow your back to round.