Dumbbell lunge
A forward lunge loaded with dumbbells. It challenges your lower body to decelerate forward momentum, building strong quads and glutes.
The movement
2 stages
Stand
01 Stand
Feet hip-width, holding dumbbells at your sides.
02 Lunge
Step forward and lower until your rear knee hovers just above the floor.
How to do it
Setup
- Stand tall holding a dumbbell in each hand at your sides.
- Keep your chest up and your feet hip-width apart.
Execution
- Step one foot forward and sink down until your rear knee hovers just above the floor.
- Drive aggressively through the heel of your front foot to push yourself back to the starting position.
BreathingInhale as you step forward and drop, exhale as you drive back to the start.
Getting it right
Form cues
- Keep your chest up as you step forward.
- Push back in one fluid, explosive motion.
Common mistakes
- Stepping forward as on a tightrope instead of keeping your feet on train tracks, losing balance.
- Slamming the rear knee into the floor.
Worth knowing
- If you lose your balance, simply drop the dumbbells to your sides.
General guidance, not medical advice. See how Setkit works.
Notes
The forward lunge is often people’s first experience with lunging, and when loaded with dumbbells, it provides an excellent stimulus for the quads. Because you must physically step forward into the rep and then decelerate your bodyweight plus the dumbbells, it has a stronger deceleration demand than a reverse lunge.
This deceleration is fantastic for athletic performance and quad development, but it can be harder on the knees for those with a history of joint pain. If forward lunges bother your knees, substitute them for a reverse lunge or split squat instead.