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Dumbbell Lunges

Dumbbell Lunges trains 7 of the 18 muscle groups Full Coverage tracks: Quads 70%, Glutes 60%, Adductors (inner thigh) 40%, Abductors (outer hip) 35%, Hamstrings 15%, Abs 10%, Calves 10%.

Accessory Level: Intermediate Dumbbells Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Dumbbell Lunges - Start position
Start position
Dumbbell Lunges - Finish position
Finish position

How to do it

  1. Hold a dumbbell in each hand at your sides, feet hip-width.
  2. Step backward into a lunge, lowering your back knee toward the floor.
  3. Stop just short of the floor, front thigh parallel.
  4. Push through your front heel to return to standing, then switch legs.
  5. 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.

Light Main

How it compares

Compared with the Barbell Reverse Lunge, it loads Lower back / erectors 15 points lower, Abs 10 points higher, Calves 10 points higher. It needs Dumbbells where the other uses Barbell. Compared with the Dumbbell Front Squat, it loads Abductors (outer hip) 35 points higher, Quads 20 points lower, Lower back / erectors 20 points lower.

Other ways to train this

Other exercises for the Quads

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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