Dumbbell Lunge

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Equipment & Set Up

  • 2 dumbbells (DB)

Primary Muscles Involved

  • Gluteus maximus
  • Gluteus medius
  • Biceps femoris

Starting Position

  • DB in each hand. Hands outside thighs.
  • Feet underneath hips, toes straight ahead.
  • Set your core-brace the abdominals, retract scapula, and inhale.

Movement Execution

  • Initiate eccentric phase of movement by extending one leg out keeping the heel flat while flexing at the front knee, and dropping the back knee down.
  • Continue flexing at the front knee, and dropping back knee down until front leg is parallel.
  • At parallel front heel is flat, knee in line with middle toe, vertical shin angle, and chest up.
  • Initiate concentric phase by driving through front foot back

Safety & Spotting Techniques

  • DB lunge does not require any form of spotting.
  • Lifting area clearly marked, free of equipment and tripping hazards.
  • If optimal range of motion (ROM) cannot be executed while maintaining proper posture, reduce the load.

Common Errors & Corrections

  • Knee drifting forward
    1. Emphasize maintaining a vertical shin angle.
    2. If problem persists reduce the load.
  • Knee valgus (knee in)
    1. Emphasize keeping knee in line with middle toe. Band the knees.
    2. If problem persists reduce the load.
  • Heel raising
    1. Emphasize keeping front foot flat.

Progressions and Variations

  • Variations: BB lunge, lateral lunge, rotational lunge.