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Upper Legs · Dumbbell
Dumbbell Lunge Alternating on the Spot
Dumbbell Lunge Alternating on the Spot 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 per side, 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 Lunge Alternating on the Spot
- Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
- Take a step forward with your right foot and lower your body into a lunge position by bending both knees. Your right knee should be directly above your right ankle, and your left knee should hover just above the floor.
- Push through your right heel to return to the starting position.
- Repeat the movement with your left leg, alternating legs with each repetition.
Form tips
- Ensure your front knee does not extend past your toes to avoid strain on the knee joint.
- Maintain a steady and controlled pace to ensure proper form and balance.
- Exhale as you push back to the starting position and inhale as you lower into the lunge.
Dumbbell Lunge Alternating on the Spot alternatives
More quads exercises
Dumbbell Lunge Alternating on the Spot FAQ
What muscles does Dumbbell Lunge Alternating on the Spot work?
Dumbbell Lunge Alternating on the Spot 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 Lunge Alternating on the Spot?
You need a dumbbell.
How many sets and reps of Dumbbell Lunge Alternating on the Spot should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Lunge Alternating on the Spot 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 Lunge Alternating on the Spot 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 Lunge Alternating on the Spot?
Other exercises for the quads include Landmine Alternating Lunge and Twist, Alternating Lunge With Rotation, Landmine Alternating Lunge to Chest Press and Kettlebell Reverse Lunge.
For developers
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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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