Dumbbell Lunges

Beginner Level of Difficulty

The lunge is a lower body exercise that works the quads, the glutes the hamstrings and the calves.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell lunges - step 1

Step 1

Place feet apart, keeping your hips and shoulders square.

dumbbell lunges - step 2

Step 2

Making sure your knee does not extend past your front foot, lower your body down until you your front leg is at 90 degrees.

dumbbell lunges - step 3

Step 3

Raise you body back up to the starting position and repeat the action.