Dumbbell Lunge

Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you barely need to lean forward from the hips. The lower back, glutes, and hamstrings therefore work relatively less, while more emphasis is placed on the quadriceps.

Lunges can be performed in various ways. In this variation, you perform the lunges with dumbbells as additional weight and step forward and back.

Dumbbell lunge execution

1
Hold the dumbbells at your sides with relaxed arms.
2
Place your feet approximately shoulder-width apart.
3
Maintain this width while moving one foot forward in a large but controlled step.
4
Now lower yourself until your rear knee almost touches the floor. With the correct forward step length, both knees finish at a 90-degree angle.
5
Push yourself up by driving straight upward from your front leg and then pushing backward.
6
Repeat with the other leg.

Dumbbell lunge

Muscles worked:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Dumbbell lunge technique

Safety

The lunge may require some practice regarding execution and balance. Therefore, build up the weight gradually and first practice without additional weight.
A common mistake is not placing the feet wide enough when stepping forward. This makes maintaining balance considerably more difficult.

Technical execution

As mentioned, lunges can be performed in various ways. Walking lunges have the practical disadvantage that you need free space. You can avoid this by stepping forward and back in place, as in this variation. This places even more pressure on the knee joint than rising and stepping forward. It forces you to work more from the ball of the foot rather than pushing from the heels.

Reverse, or rear, lunges are performed less often, but may potentially be preferable more often.