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Upper Legs · Dumbbell
Dumbbell Front Rack Lunge
Dumbbell Front Rack Lunge is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Front Rack Lunge
- Begin by standing with your feet hip-width apart, holding a dumbbell in each hand. Rack the dumbbells on your shoulders by bending your elbows and positioning your upper arms parallel to the floor.
- Keep your chest up, and step forward with your right leg. Lower your body by bending both knees until your right thigh is parallel to the floor and your left knee is just above the floor.
- Push through your right heel to return to the starting position. Repeat the movement with your left leg.
- Continue alternating legs for the desired number of repetitions.
Form tips
- Keep your front foot flat on the floor and your back foot balanced on the ball of your foot.
- Focus on keeping your weight evenly distributed between both legs.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Dumbbell Front Rack Lunge alternatives
More quads exercises
Dumbbell Front Rack Lunge FAQ
What muscles does Dumbbell Front Rack Lunge work?
Dumbbell Front Rack Lunge mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Front Rack Lunge?
You need a dumbbell.
How many sets and reps of Dumbbell Front Rack Lunge should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Front Rack Lunge good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Front Rack Lunge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Front Rack Lunge?
Other exercises for the quads include Barbell Front Rack Lunge, Lunge Front Kick, Bodyweight Rear Lunge Front Raise and Kettlebell Lateral Lunge.
For developers
Use Dumbbell Front Rack Lunge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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