Weight Training

Dumbbell Lunges exercise

Dumbbell lunges are a unilateral lower-body exercise that strengthens the quads, glutes, hamstrings, and calves. They improve balance, coordination, and can help correct muscle imbalances between legs.

Dumbbell Lunges exercise demonstration

How to perform Dumbbell Lunges

  1. Stand tall holding a dumbbell in each hand with arms fully extended at your sides.
  2. Take a big step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.
  3. Keep your front knee directly above your ankle and your back knee hovering just above the floor.
  4. Push through your front heel to return to the starting position.
  5. Repeat the lunge on the opposite leg.
  6. Continue alternating legs for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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