Dumbbell Lunge

Target muscles

The quadriceps and gluteus maximus of the front leg drive the bulk of the work. The gluteus medius stabilizes the hip during single-leg loading. The hamstrings co-contract for knee stability. The trunk braces against the asymmetric load. The grip and forearms hold the dumbbells. As single-leg exercises go, the dumbbell lunge is the most accessible — easy to set up, easy to bail from, scales linearly by dumbbell weight.

How to perform

Setup

Stand with feet together, a dumbbell in each hand at the sides. Trunk braced, chest up. Take a breath.

Execution

Step forward with one foot — far enough that the front shin will be vertical at the bottom. Lower the back knee toward the floor until both knees form roughly 90 degrees. The front knee tracks over the second toe. Drive through the front heel to push back to the starting position. Switch legs on the next rep, or complete all reps on one side before switching. The torso stays upright; the dumbbells stay at the sides.

Common mistakes

• Step too short, front knee shooting past the toes. Step long enough that the shin stays vertical.
• Torso pitching forward. Stay tall.
• Pushing off the back foot. The front leg does the work.
• Letting the back knee crash to the floor. Lower under control — the knee taps softly.
• Same load both sides without checking. Use the weak side's number.

Progressions and regressions

Regress to bodyweight lunges until the pattern is clean. To progress, increase the dumbbell load, work walking lunges (alternating across the room), or move to reverse lunges and Bulgarian split squats for variety in single-leg loading.

Programming notes

Excellent primary or secondary single-leg lift. 3-4 sets of 8-12 reps per side. Two times a week. The single-leg loading compounds quickly; don't program right before a heavy squat session. Pair with hammer lunges and Bulgarian split squats for a complete single-leg program.