TETSUDumbbell Lunge
The Dumbbell Lunge is a dumbbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
dumbbell
How to do the Dumbbell Lunge
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with your right foot, lowering your body into a lunge position.
- Keep your back straight and your chest up as you lower your body.
- Push through your right heel to return to the starting position.
- Repeat with your left leg.
- Alternate legs for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lunge work?
The Dumbbell Lunge primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Lunge?
You need a dumbbell to perform the Dumbbell Lunge.
How many sets and reps of the Dumbbell Lunge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Lunge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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