ROAN- Home
- Gym exercise library
- Legs
- Dumbbell Lunge
Legs · Dumbbell
Dumbbell Lunge
How to do the Dumbbell Lunge with good form: step-by-step technique, the muscles it works (quads and glutes), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Quads, Glutes
- Secondary
- Hamstrings, Calves
How to do it
- Stand completely upright with your feet hip-width apart, holding a dumbbell in each hand down at your sides.
- Take a large, controlled step forward with your right foot, planting it firmly on the floor.
- Keeping your chest tall and your back perfectly straight, bend both knees to lower your body straight down.
- Drop your hips until your front right thigh is parallel to the floor and your back left knee is hovering about one inch above the ground.
- Ensure your front right knee stays directly above your ankle or mid-foot, without caving inward.
- Drive powerfully through the heel of your right foot to push yourself back up to the starting standing position.
- Repeat the movement by stepping forward with your left foot, alternating sides.
Coaching cues
- Take a long step
- Drop the hips straight down
- Keep the torso upright
Common mistakes
- Taking too short of a step, which jams the front knee far over the toes and limits glute involvement
- Leaning the chest far forward over the front knee
- Slamming the back knee into the floor
Equipment and setup
Dumbbells
Standing tall holding a dumbbell in each hand.
Also known as: Walking Lunges, Static Lunges
Track your Dumbbell Lunge in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
