# Lunge (Dumbbell)

> A forward-stepping lunge holding dumbbells that trains the quads and glutes one leg at a time.

Page: https://fitnessie.app/exercises/dumbbell-lunge/
Type: Dumbbell · Squat
Demo video: https://fitnessie.app/demos/lunge-dumbbell/5c44c0d753349253.mp4

## How to do it

1. Stand tall with a dumbbell in each hand at your sides, palms facing in.
2. Take a big step forward and plant the front foot.
3. Lower until both knees are bent to about a right angle and your back knee hovers just above the floor.
4. Push back off the front foot to stand.
5. Repeat with the other leg.

## Key cues

- Dumbbells hang at your sides
- Torso upright throughout
- Front knee over the ankle, front heel down
- Push back through the front foot

## Common mistakes

- Back knee crashing into the floor
- Leaning forward over the front leg
- Lifting the front heel
- Taking a step too short to get both knees to a right angle

## Muscles worked

- Primary: Quads, glutes and adductors
- Secondary: Forearms

## Equipment

Dumbbells.

## Variations

- [Lunge (Barbell)](https://fitnessie.app/exercises/barbell-lunge/)

## References

- [StrengthLog: Dumbbell Lunge](https://www.strengthlog.com/dumbbell-lunge/)
- [ACE: Lunge](https://www.acefitness.org/resources/everyone/exercise-library/363/lunge/)
- [BarBend: Dumbbell Lunges](https://barbend.com/dumbbell-lunges/)