Dumbbell Lunges
How to do it
- Hold a dumbbell in each hand at your sides, feet hip-width.
- Step backward into a lunge, lowering your back knee toward the floor.
- Stop just short of the floor, front thigh parallel.
- Push through your front heel to return to standing, then switch legs.
- Stepping back is easier on the knees than stepping forward - use it if lunging hurts.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 70%
- Glutes 60%
- Adductors (inner thigh) 40%
- Hamstrings 15%
- Abs 10%
- Calves 10%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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