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Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Calves, Glutes, Hamstrings

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Quads 

Dumbbell Lunge Overview

Dumbbell lunge is a classic strengthening exercise that targets your quads primarily. It is a variation of conventional lunges that are performed with the bodyweight only. The calves, glutes, and hamstrings are emphasized as secondary targets to build strength. 

The form is highly important for performing any exercise to focus on the right muscles without inviting injury. The exercise improves your balance and allows you to build muscle in order to swiftly attain your fitness goals. To add variation to this exercise with: 

  •  Barbell lunges
  •  Bodyweight lunges

How to Do It

  1. Set the barbell just below shoulder height and load the weight.
  2. Grab the weight with a wide grip and take the weight off the rack. 
  3. Take a step back, hinge your hips backward and lower yourself to squat.
  4. Once you feel your thighs to be parallel with the floor, come back up. 
  5. Keep your knees bent; go for another rep.

Dumbbell Lunge Tips

  1. Your knees should not be lined out of your toes as that would place unnecessary strain on your knee joints.
  2. Make sure your back remains straight. Keep looking forward in order to prevent your body from rounding up. 
  3. Keep your head up and straight throughout the exercise. 

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