Legs / Intermediate / Compound (multi-joint)

Dumbbell Lunge

A forward lunge holding dumbbells that builds the quads and glutes one leg at a time.

At a glance

Primary

Quads, Glutes

Secondary

Hamstrings, Adductors, Calves, Hip abductors (glute med)

Equipment

Dumbbells

Movement pattern

Single-leg / lunge

Level

Intermediate

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand tall holding a dumbbell in each hand at your sides.
2. Step forward with one leg into a long stride.
3. Lower your back knee toward the floor until both knees are about 90 degrees.
4. Push through the front heel to return to standing and alternate legs.

Tips

• Keep your torso upright and front knee over the foot.

Common mistakes

• ✗ Stepping onto a tightrope (feet in one line).

  Why it hurts: A narrow base makes you wobble and lets the front knee collapse inward, straining the knee and hip.

  ✓ Instead: Step as if on train tracks, feet about hip-width apart side to side.

• ✗ Front knee caves in or the heel lifts.

  Why it hurts: The knee takes rotational load and the patellar tendon is overloaded.

  ✓ Instead: Keep the front foot flat and the knee tracking over the middle toes. Take a longer step if the heel lifts.

• ✗ Slamming the back knee into the floor.

  Why it hurts: Repeated impact bruises the kneecap and irritates the knee joint.

  ✓ Instead: Lower under control until the back knee hovers just above the floor.

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