Exercise guide
Dumbbell Lunges
Dumbbell Lunges are performed by stepping forward while holding a weight at each side. The quadriceps, glutes, and hamstrings lower and raise the body while the calves help stabilize the stance. Each repetition returns to the original standing position.
Training context
How do Dumbbell Lunges differ from split squats?
A lunge includes a step into and out of the working stance, while a split squat usually keeps the feet planted. The added transition makes balance and consistent step length important.
The front knee may move forward naturally depending on body proportions and step length. Keep it aligned with the foot and use a range that remains comfortable rather than forcing the shin to stay perfectly vertical.
Technique overview
Plant the front foot before lowering
Stand tall with the dumbbells at the sides and step forward far enough to create a stable stance. Lower through both knees while keeping the front foot fully planted. Push through the floor to return to standing. Avoid wobbling, twisting the front knee, or using a different step length on each repetition.
Treat this as an overview and use a range, pace, and setup you can control.