Dumbbell Lunge

Target muscle

Glutes

Also works

Quadriceps, hamstrings, calves

Equipment

Dumbbell

Body part

Upper legs

How to do the dumbbell lunge

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Take a step forward with your right foot, lowering your body into a lunge position.
3. Keep your back straight and your chest up as you lower your body.
4. Push through your right heel to return to the starting position.
5. Repeat with your left leg.
6. Alternate legs for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The quadriceps, hamstrings and calves work as secondary muscles. See all glute exercises or every dumbbell exercise.