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Upper Legs · Dumbbell
Dumbbell Static Lunge
Dumbbell Static 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
How to do Dumbbell Static Lunge
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Step your right foot forward and your left foot back.
- Lower your body by bending both knees until your right thigh is parallel to the floor and your left knee nearly touches the floor.
- Push through your right heel to return to the starting position, keeping your feet in the same place.
- Repeat the movement for the desired number of repetitions before switching to the other leg.
Form tips
- Maintain an upright posture throughout the exercise.
- Keep your front knee aligned with your ankle to avoid strain.
- Avoid letting your front knee extend past your toes.
Dumbbell Static Lunge alternatives
More quads exercises
Dumbbell Static Lunge FAQ
What muscles does Dumbbell Static Lunge work?
Dumbbell Static 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 Static Lunge?
You need a dumbbell.
How many sets and reps of Dumbbell Static 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 Static 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 Static 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 Static Lunge?
Other exercises for the quads include Lunge Reverse With Resistance Band, Plate Lateral Lunge, Jumping Lunge and Cardio Lunge.
For developers
Use Dumbbell Static 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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