LegsBeginnerDumbbells

Dumbbell Lunges

Dumbbell lunges are a unilateral lower-body exercise that targets the quads, hamstrings, and glutes. They improve balance, coordination, and help correct muscular imbalances between legs.

Primary Muscle

Legs

Secondary Muscles

GlutesCore

Step-by-Step Instructions

  1. 1

    Stand upright holding a dumbbell in each hand at your sides.

  2. 2

    Step forward with one leg, lowering your hips until both knees are at 90 degrees.

  3. 3

    Keep your front knee directly over your ankle, not past your toes.

  4. 4

    Your back knee should hover just above the ground.

  5. 5

    Push through the heel of your front foot to return to standing.

  6. 6

    Alternate legs or complete all reps on one side before switching.

Common Mistakes

  • ✗Taking too short a step, causing the knee to pass the toes.
  • ✗Leaning too far forward during the descent.
  • ✗Not keeping the torso upright.
  • ✗Pushing off the back foot instead of the front heel.

Safety Tips

  • ✓Start with bodyweight lunges to learn the pattern.
  • ✓Keep movements controlled — don't rush.
  • ✓If you have knee issues, try reverse lunges instead.
  • ✓Ensure adequate warm-up before adding load.
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