Legs
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Lunges
Dumbbell Lunges is a beginner-friendly leg exercise performed with dumbbells. It also involves the glutes.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Dumbbell Lunges also involves glutes.
Strength
Movement pattern: single-leg. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Lunges
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Weight Loss Workout
A low-complexity circuit that keeps you moving while still building basic strength.
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A simple travel workout built around the dumbbells and bench you can usually find in a hotel gym.
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A lower-body template that covers squat strength, single-leg work, and posterior-chain volume.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Walking Lunge
Barbell Walking Lunge is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes.
View exerciseBodyweight Walking Lunge
Bodyweight Walking Lunge is a beginner-friendly leg exercise. It also involves the glutes.
View exerciseDumbbell Rear Lunge
Dumbbell Rear Lunge is an intermediate-level leg exercise performed with dumbbells. It also involves the glutes.
View exerciseBarbell Lunge
Barbell Lunge is an intermediate-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Lunges.
What muscles does Dumbbell Lunges work?
Dumbbell Lunges primarily trains the legs and also involves the glutes.
Is Dumbbell Lunges beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Dumbbell Lunges?
This variation uses dumbbells.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.