LiftSetsLiftSets / Exercises / Dumbbell Lunges
Dumbbell Lunges
Works the quadriceps. Helped by the calves, glutes and hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepscalvesgluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Dumbbell |
|---|---|
| Level | Beginner |
What to think about
- Long enough stride that the front shin stays upright.
- Drop straight down, torso tall.
- Push through the front heel.
How to do it
- 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.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat to a Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bodyweight Squat
Track it in LiftSets
Log Dumbbell Lunges with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store