Movement overview

Dumbbell Lunges are a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stabilization and balance. It involves stepping forward with one leg while holding a dumbbell in each hand, lowering the hips until both knees are bent at approximately 90 degrees.

Step-by-step cues

1. Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Step forward with your right foot, keeping your torso upright and core engaged.
3. Lower your body by bending both knees until your front thigh is parallel to the floor and your back knee is just above the ground.
4. Ensure your front knee is aligned over your ankle and does not extend past your toes.
5. Push through the heel of your front foot to return to the starting position.
6. Repeat the movement with your left leg to complete one full repetition.

Technical tips

• Maintain an upright posture throughout the movement to avoid leaning forward.
• Engage your core muscles to help maintain balance and stability.
• Keep your front knee aligned with your ankle to prevent strain on the joint.
• Use a controlled motion when stepping forward and returning to the starting position.
• Select an appropriate weight that allows you to perform the exercise with proper form.
• Focus on pushing through the heel of your front foot during the upward phase for maximum glute activation.