How to Do Dumbbell Lunges with
Proper Exercise Technique

Learn how to do dumbbell lunges with perfect form by using these detailed instructions, tips, video and more! Enjoy the many benefits of this unique unilateral leg exercise.

This fundamental leg exercise will increase your lower body strength and muscle mass while simultaneously improving balance and coordination throughout your entire body.

The lunge is an easy-to-learn, safe and incredibly effective exercise that targets the quadriceps muscle group. It also works the glutes, hamstrings, calves, and stabilzer muscles.

The benefits of the lunge exercise are so far-reaching that you are just about guaranteed to see improvement in more than just size and strength, but also symmetry and balance.

Video Guide for Dumbbell Lunges

Watch this video of proper dumbbell lunge technique.

Video credits: YouTube user "brandingbrand"

Dumbbell Lunge Basics

Primary Muscle(s):	Quadriceps
Secondary Muscle(s):	Calves Forearms Gluteal Muscles Hamstrings
Mechanics:	Compound
Main Equipment:	Dumbbells
Supplemental Equipment:	None
Optional Equipment:	Chalk Wrist Straps

Dumbbell Lunges Instructions

Below are detailed, step-by-step lunge exercise instructions. For best results, I suggest you also take a gander at these tips on how to do lunges.

1. Set Up. Begin by finding the correct dumbbells and a clear space where you can perform the movement. Get prepared to lunge forward by first situating yourself in the proper startig position, outlined below.
   • Shoulder Width Stance. Standing erect, your feet should be about shoulder width apart and pointed straight ahead.
   • Dumbbells at Side. Hold a dumbbell in each hand, at your sides. Your arms should be fully extended.
   • Head Straight & Chest Out. Achieve an upright posture by keeping your eyes looking forward and your chest out.
2. Lunging Forward. Start the repetition by stepping forward and dropping your body downward. Use the following dumbbell lunge technique cues to ensure that your form is both safe and efficient.
   • Step Forward. Take a bigger-than-normal step forward. Be sure that the heel is the first part of your foot to make contact with the ground.
   • Toes Forward. Upon completing the forward step, your toes on each foot should remain pointed forward - Don't point them inward or outward.
   • Drop Your Hips & Bend Your Knees. Right when your toes hit the ground as you comlete the step, drop your hips toward the ground while simultaneously flexing (bending) your knees.
   • Keep Your Rear Knee Above the Floor. Drop your hips and flex your knees until your rear knee is just above the floor, or barely touching it.
   • Maintain an Upright Torso. Ensure that you keep an upright, vertical posture. Avoid leaning forward or bending backward, as this will cause you to lose balance and can hurt your lower back.
   • Keep Your Forward Knee Behind Your Toes. When finished, your forward-positioned knee should be directly above your ankles. Do not let your forward knee go past your toes, as this puts your knee at high risk for injury.
3. Lunging Backward. You have now completed the first half of the repetition. You must move out of the kneeling position and transition back into the starting position. This should appear exactly as if you were performing the forward lunge in "rewind mode."
   • Push Off with Your Heel. Initiate the movement by pushing back against the ground with your forward heel as you extend your knees and raise your hips.
   • Back to the Beginning. The motion is finished once you have completed the backward step into the starting position.
   • Repeat. Perform as many repetitions as necessary to complete the set. You can do all reps using one leg at a time (i.e. the set starts as... right leg forward, right leg back, right leg forward right leg back). Or if you prefer, you can alternate legs (i.e. the set starts as... right leg forward, right leg back, left leg forward, left leg back).

Are Dumbbell Lunges the Right Leg Exercise for You?

Dumbbell Lunges are for All Levels of Experience. No matter if you're a beginner, intermediate or an advanced lifter, this exercise can be a perfect addition to your stash of weight lifting exercises.

It's relatively simple to learn and the potential benefits are of great value, if not indispensible, for...

...the development of balance, symmetrical strength distribution, improved hip flexibility and glute activation, lower back pain relief and more. Deficiencies in any of those categories could be the reason for slowed or non-existant lower body progress.

Dumbbell lunges certainly aren't a cure-all, but they can improve many areas directly or indirectly, by bringing attention to an issue. Either way, this exercise as well as similar unilateral leg exercises can act as a catalyst for accelerated lower body results.

The only people who should most likely stay away from this movement completely (or temporarily) are those with:

• Posture and/or Flexibility Issues. If you are significantly impaired by posture problems and/or a lack of flexibility, you should temporarily skip this exercise. Instead, focus on performing the relevant flexibility and mobility exercises and stretches to counteract the problem.
• Knee Issues. If you have very fragile or injury-ridden knees, you may want to pass on this exercise. But if you still think you're capable, then it's smart to proceed with great caution. Take special care to avoid moving your front knee over your toes, and do not let your knees buckle. And it almost goes without saying, try not to slam your rear knee into the floor! :-O
• Toe & Ankle Issues. You likely won't be able to do the exercise if you have an injured ankle or big toe joints. Pain sensations will prevent you from performing the technique correctly since the lunge movement requires significant toe extension and ankle flexion.

Otherwise, you can look forward to relishing in the impressive benefits that are sure to come from dumbbell lunges. By spending the time to learn, practice and consistently implement perfect form, you will notice more "carryover" benefits that make a difference in everyday-life movements, as well as in the weight room.

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