Form cues
- Chest tall
- Front heel stays down
- Knees track over toes
- Drop straight down
Exercise
Dumbbell Lunge
Upper legs, dumbbell
A lower-body exercise where you hold dumbbells and step into alternating lunges to train the glutes, quads, and legs.
Target: glutes. Also works: quadriceps, hamstrings, calves.
Steps
- Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.
- Step one foot forward far enough that both knees can bend comfortably.
- Lower your body until your front thigh is nearly parallel to the floor and your back knee drops toward the floor.
- Keep your torso upright and your front foot flat as you pause briefly at the bottom.
- Push through your front heel to return to standing.
- Repeat on the other side, alternating legs each rep.
Common mistakes
- Taking too short a step so the front knee shoots far past the toes.
- Leaning the torso forward as you lower into the lunge.
- Letting the front heel lift off the floor.
- Pushing off the back foot instead of driving through the front leg.
Breathing
Inhale as you lower into the lunge, and exhale as you push back to standing.
In the app, search for Dumbbell Lunge and add it to a workout.