Dumbbell Lunge
A split-stance leg exercise for the quads and glutes. Holding dumbbells at your sides, you lower your back knee toward the floor and drive back up through your front foot. This is the stationary version, with your feet planted.
Lower straight down, torso tall
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How to do it
- Hold a dumbbell in each hand at your sides and stand tall.
- Take a long step forward with one foot, keeping your feet hip-width apart side to side, not on one line. Your back heel comes up so you're on the ball of that foot.
- Keeping your torso tall, bend both knees to lower your hips straight down until your back knee is just above the floor and your front thigh is about level with it.
- Keep your front knee in line with your toes, not caving inward, and your front heel down.
- Push through your whole front foot to stand back up. Finish your reps, then switch legs. Once you're steady, step forward into each rep for a walking lunge.
Common mistakes
- Taking too short a step, so the front heel lifts and the knee shoots far past the toes.
- Letting the front knee cave inward.
- Leaning far forward or arching the back instead of keeping the torso tall.
- Slamming the back knee into the floor instead of stopping just above it.
- Standing with both feet on one line, which makes balancing much harder.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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