Dumbbell Lunge
How to do it
Starting position
- Hold a dumbbell in each hand and stand shoulder-width apart.
- Look straight ahead and keep your chest up.
- Take a big step forward with one foot.
Movement
- Slowly lower down until both knees are at 90 degrees.
- Press firmly into the floor through your entire front foot.
- Return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Hold a dumbbell in each hand and stand tall
- Step forward with one foot and lower down
- Push through your front heel to return
Cautions
- Do not sink too low, as it can strain your knee joints.
- Swaying the upper body and losing balance
- Letting the knees travel excessively past the toes
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Hamstrings · Adductors · Calves |
| Equipment |  Dumbbell |
| Movement pattern | Lunge |
| Rep range | 8–12 reps (one side at a time) |
22 similar exercises
Representative exercise: Barbell Lunge
- Barbell Lunge
- Lunge
- Forward Lunge
- Bodyweight Pulse Forward Lunge
- Bottle Weighted Forward Lunge
- Bodyweight Overhead Forward Lunge
- Barbell Front Rack Lunge
- Dumbbell Goblet Lunge
- Dumbbell Front Rack Lunge
- Band Lunges
- Kettlebell Forward Lunge
- Safety Bar Lunge
- Barbell Pause Lunge
- Kettlebell Forward Lunge (VERSION 2)
- Narrow Lunge with Wall Support
- Forward Pulse Lunge with Hands Overhead
- Barbell Overhead Lunge
- Dumbbell Overhead Lunge
- Kettlebell Overhead Lunge
- Weighted Plate Overhead Forward Lunge
- Dumbbell Single Arm Overhead Lunge
- Kettlebell Single Arm Overhead Lunge
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lateral Step-UpEasierBodyweight Reverse LungeEasierDumbbell Reverse Lunge from DeficitHarderDumbbell Deficit Bulgarian Split SquatHarderBarbell LungeSimilar exerciseBand Split SquatSimilar exerciseMachine Bulgarian Split Squat (Plate Loaded)Similar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.