Animated GIF · Available via API
gif_boxDumbbell Lunge
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
compound
Cal/min
6.1
Force
push
Dumbbell Lunge is a intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Take a step forward with your right foot, lowering your body into a lunge position.
Keep your back straight and your chest up as you lower your body.
Push through your right heel to return to the starting position.
Repeat with your left leg.
Alternate legs for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Dumbbell Lunge loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Dumbbell Lunge is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Legs movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Legs movements in a balanced routine.
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