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

Quads

Quads Muscle Anatomy Diagram

Decline Bench Dumbbell Lunge Instructions

  1. Grab a pair of dumbbels and stand in front of a decline bench with your feet shoulder-width apart. 
  2. Step forward with one leg onto the center of the bench. Your other leg should be planted on the ground. This is the starting position.
  3. Descend until your knee reaches a 90-degree angle, or until your range of motion allows. 
  4. Then drive through the front foot and extend the knee as you return to the starting position. This is one rep.
  5. Repeat for the desired number of repetitions, and then repeat on the other leg.
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