Introduction.

The Dumbbell Lunge is a lower body exercise that primarily targets the quadriceps, but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to beginner lifters.

Alternatives.

Technique.

  • Stand upright holding a dumbbell in each hand with your plams facing inwards.
  • Step forward with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance.
  • Keep your body upright, head up and hips tilted forwards throughout.
  • Push off the heel of the front foot and return to standing and repeat for the other leg.

Leg Muscle Diagram.

Leg Muscles