Dumbbell lunges
Long step, front knee over the ankle.
Muscles worked · Primary
QuadsGlutes
Secondary
HamstringsAbs
Equipment
Dumbbells
Updated: September 26, 2026
How to do it, step by step
- Hold a dumbbell in each hand with arms at your sides.
- Take a long step forward.
- Lower until your back knee almost touches the floor, front knee over your ankle.
- Push through your front heel to return and alternate.
Common mistakes
- Using a weight that throws off your balance.
- Leaning your torso forward.
- Taking short steps.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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