Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Dumbbell Lunge Overview
The dumbbell lunge targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability.
This exercise is a unilateral movement, meaning it primarily works one leg at a time. By challenging each leg independently, it improves lower body strength, balance, and coordination. It also mimics functional movements, improving flexibility and mobility in the hips and legs.
The lunge is a foundational movement pattern that should be incorporated into every workout program and trained fairly frequently.
Those looking to add lunges into their own workout programs should follow the single-leg sample progression scheme outlined in the notes below.
Dumbbell Lunge Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand by your sides.
- Step forward with one leg, lowering your body until both knees are bent at about 90 degrees.
- The front knee should be aligned with your ankle, and the back knee should slightly touch, or hover just above the ground.
- Push off your front foot, specifically the heel, to return to the starting position.
- Alternate legs and repeat for the desired number of reps.
Dumbbell Lunge Tips
- Keep your front knee in line with your toes, not extending past them. This helps protect your joints and ensures proper form.
- Keep your core tight throughout the movement to stabilize your torso and protect your lower back.
- Lower yourself slowly and under control. Don’t drop into the lunge too quickly, and push back to the starting position with control.
- Start with bodyweight lunges to master the movement. Once comfortable, gradually add light dumbbells, focusing on form first.
- Keep in mind that with any sort of lunge or split squat pattern, if you want to emphasize the quads, focus on taking a slightly smaller step and driving up through the ball of the foot,
- If you want to emphasize the glutes and hamstrings during any sort of lunge or split squat pattern, focus on taking a slightly larger step and driving up through the heel of the foot.
- Forward lunges are a more advanced progression and should only be utilized once one has the requisite hip and core stability. In general, a proper single-leg progression scheme might look like this:
- Step Up
- Split Squat > Front foot elevated
- Reverse Lunge > Front foot elevated
- Single Leg Squat to Bench
- Lateral Lunge
- Bulgarian/Rear Foot Elevated Split Squat (RFESS)
- Single Leg Squat From Bench
- Walking Lunge
- Forward Lunge
- Single Leg Skater Squat
- Pistol Squat
50 Comments
For the front lunge, are we alternating between left and right for the four sets? The video states to alternate but the modeled version shows the trainer using the same leg. Can you please clarify?
Hi Melissa, I would personally suggest alternating, but at the end of the day both ways work. It is a matter of personal preference.
Hi I had both my knees replaced at the same time 5 months ago. I really need to get my leg strength back up. Lunges with weights are the only thing I can't do yet. Started doing them with TRX straps. Does it still count? I really miss heavy weights
It absolutely counts, Sarah! Props for finding ways to get back at it. Good luck with your recovery, and thank you for reading M&S!
I love this workout. My only question:
I had knee surgery about 18 months ago; I find doing lunges causes me some knee pain. Is there an alternative exercise I can do that is just as effective? For some reason goblet squats, dumbbell front squats and leg press machine, which my gym has, do not cause any knee pain.
Hi Kirk, have you tried platform or elevated lunges? This is when you place the moving leg up on a step or box in front of you? I have knee issues as well, and I found this helped. Not sure why, but it did. Use a step or box that is about shin height and focus on moving slow and stopping when you feel the stretch. I hope that helps!
Thank you for the quick response. I will definitely try this.
Beginner here…how do I know how much weight to start with all of these exercises?
Hi Katie, start with weights you are 100% confident you can do with proper form and go up from there. For an exercise like lunges, start with bodyweight only to make sure you can maintain balance, then add weight from there.
I DO have some off balance issues right now but we know strengthening my quads is what I need to work on. Can I do a lunge holding on to something?
Of course, Courtney. This is a great way to help develop strength and improve those stabilizers. You can use something such as a chair for stationary lunges or poles for walking lunges to help you starting out, and gradually work your way up until you no longer needing them.
Thanks for that. - my balance issues it all kind of new to me. In the last 2 years I had an MS relapse and I am finally able to get back into the gym. We know that working on strengthening my quads and hip flexors will assist me to get back to walking normally again. I’m going to try these lunges today
How do I modify this exercise? Or maybe, replace? I have a bad right knee.
Hi Rona, I would say skip it until you speak to your doctor about the specific knee issue you are having. It would be irresponsible on my part to make suggestions without know what you are dealing with. If you happen to know the injury or issue in detail, that can help me if you really want some ideas.
How large of a step do I take? I know my legs should be right angles but I don’t know how to do that intuitively without looking down
Hi Gary, I would suggest doing several reps with bodyweight alone and paying attention to where you plant the foot to get that right angle. Once you feel comfortable taking that step, then try doing it without looking. Once you feel comfortable with that, then do it with weight. It may take several tries to figure it out, but it will be worth it. Hope this helps, and thank you for reading M&S!
I used to run for a long time and just got into fitness. So my legs have a "head start" I feel.
When I do this excercise, I use a lot of weight. Yet I barely feel my legs doing anything. However, my arm and shoulders hurt badly when I do this excercise for to long, due to all the weight.
Is this normal and can I fix this?
Your legs did have a head start, and you need to lighten the load by using less weight on the arms and shoulders. You can also wear a weighted vest or do a barbell version or a Smith Machine with the bar on your shoulders as if you were squatting.
Can you do a step back lunge? Does it work the same muscles?
The quads aren't as emphasized in the step back lunge, but you can do it.
I'm guessing the answer is yet but want to be sure. Is this 12-15 reps per side, for a total of 24 single reps? Same for the step-ups and anything else that is done isolating each side? Thanks!
You are correct, Kate. Hope this helps, and thanks for reading M&S!
This uses my hamstring the most
I feel pain in my forearms when I perform this exercise. Any advice or ways to adjust for this issue?
Use straps to provide grip support while you're holding the weights. If that doesn't work, then you should see a doctor about your issue.
Do you have to do this whit your back straight bcz its very hard to keep my back straight
Hey Vilardas - yes, you should be keeping your back upright.
Is there an another way to do this? I shattered my ankle many years ago and only have a certain range of motion. Can staying with one leg and moving up and down help?
I'm not sure how many I should do and I can't walk well or my knees lock when I do 44. (12x2+10x2 for each leg). I use fairly light weights, should I do this for a while without weights to get used to it?
Yes. Just do bodyweight version. When you feel ready, start using the lightest weight you have access to & gradually over time, keep increasing the weight
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?
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
Hi Pumper,
Breathe in as you descend towards the ground and out as you rise back up.
Hope this helps!
STEEEEEVE!! LOL. Steve is the Deez (Diesel).
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.
If it's easy, the weight is too light. If you can't complete the set & rep range, the weight is too heavy
Yeah tell me
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?
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
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.
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.
Any reason not to step backwards like in this vid at minute 12.00
http://youtu.be/DZmASddJ0Co
Any reason you can't do a backwards step. I think it is kinder on knees. See this vid from minute 12.00.
http://youtu.be/DZmASddJ0Co
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
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?
my knees and balance are not good. what alternatives (preferably machines) would you suggest? thanks.
Light weight until you learn balance more over time.
I have bad knees, Patella Knee Syndrome, what other exercise can I perform to replace the Dumb Bell Lunge
do you have to breathe in and breathe out at a certain time?
You have to breath every time you work between each rep. It helps you not get so light headed.