Dumbbell Lunges
A beginner compound strength exercise that works the quads, using dumbbells.
Starting position
End position
How to Do Dumbbell Lunges
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Muscles Worked
Alternatives to Dumbbell Lunges
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Lunges
Lunges are a versatile unilateral leg exercise that builds strength, balance, and coordination. They closely mimic natural movement patterns and are excellent for addressing muscle imbalances.
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2
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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3
Plie Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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4
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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5
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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6
Barbell Walking Lunge
A beginner compound strength exercise that works the quads, using a barbell.
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7
Chair Squat
A beginner compound strength exercise that works the quads, using a machine.
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8
Dumbbell Rear Lunge
An intermediate compound strength exercise that works the quads, using dumbbells.
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9
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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10
Dumbbell Step Ups
An intermediate compound strength exercise that works the quads, using dumbbells.
Frequently Asked Questions
What muscles do dumbbell lunges work?
Dumbbell Lunges primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for dumbbell lunges?
Dumbbell Lunges uses dumbbells.
Dumbbell Lunges: is it suitable for beginners?
Yes. Dumbbell Lunges is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of dumbbell lunges?
Lunges, Dumbbell Squat, Plie Dumbbell Squat train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell lunges reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell lunges can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Lunges with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.