Dumbbell Lunges Exercise Guide & Video

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Watch Dumbbell Lunges

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Take a dumbbell in each hand.

Step 2. Step forward keeping your back straight. The non-stepping knee should gently touch the ground, and the stepping leg should be bent at about 90 degrees.

Step 3. Push back and return to the starting position.

Step 4. Repeat the movement with the opposite leg.


Dumbbell Lunges one of the more complete and diverse leg exercises, working the quads, hams, and glutes in one motion. In order to work all this muscles, a full range of motion must be reached. It is not recommended to touch your knee to the ground unless you are starting off with very light weight. The impact of slamming your knee into the ground can be painful and could risk internal injury. In addition, placing the knee on the ground can give the user the opportunity to take some of the pressure off of the opposite leg by distributing some weight onto the knee, lessening the workout. Therefore, the ideal ending position for the knee of the non-lunging leg is just above the ground. This exercise can be varied by walking forward with the weights until the number of reps are completed or until a set distance is reached. Walking lunges may be preferred by those who are using dumbbell lunges for more practical applications.

Dumbbell Lunges 4
Dumbbell Lunges 4

Updated: March 30th, 2015