Dumbbell Lunge
The dumbbell lunge is a unilateral lower-body exercise that builds quad strength and improves balance. Hold a dumbbell in each hand, step forward, and lower your back knee toward the floor before driving back up.
How to Perform
Take a stride long enough that both knees reach 90 degrees at the bottom.
Keep your torso upright with your core braced throughout the movement.
Drive through the heel of your front foot to return to standing.
Let the dumbbells hang naturally at your sides — avoid swinging them.
Common Mistakes to Avoid
Taking too short a step, which pushes the front knee past the toes and stresses the joint.
Leaning the torso forward, shifting load off the quads and onto the lower back.
Letting the back knee slam into the floor instead of controlling the descent.
Muscle Activation
Variations
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