How to Do Dumbbell Lunge: Muscles Worked & Proper Form

Dumbbell Lunge exercise technique

Muscles Worked in Dumbbell Lunges

Muscles worked by dumbbell lunge

Primary muscles worked:

Secondary muscles worked:

How to Do Dumbbell Lunges

  1. Hold a dumbbell in each hand and stand with your feet about shoulder width apart.
  2. Take a big step forward and sink as deep as possible in a lunge position, without hitting the knee of the back leg in the floor.
  3. Return to the starting position by pushing yourself back with the front leg.


The lunge is an exercise that not only strengthens your leg muscles, but it can also be used to train your balance, coordination and control.

An alternative way to perform this exercise, that might feel easier on your knees, is to take a step backward instead of forward.

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Text and graphics from the StrengthLog app.