How to do the Dumbbell Lunge
Stand with feet hip-width apart holding a dumbbell in each hand.
Take a big step forward and lower until both knees are at about 90 degrees.
Keep your torso upright and your front knee over your foot.
Push off your front leg to return and alternate legs each rep.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The front of your thighs straightens the knee. Squats, leg presses and lunges with deep knee bend build them; leg extensions isolate them.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Lunge doesn’t suit your gym or your joints.
Train smarter
- Muscle soreness after a workout: causes, growth and reliefMuscle soreness after a workout explained: what causes DOMS, whether soreness means growth, if you should train sore, and what actually helps it fade.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
