Lunge (Dumbbell)
Trains the quadriceps, with help from the hamstrings and glutes. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Lunge (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Lunge (Dumbbell) trains
Technique
How to do the Lunge (Dumbbell)
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand with your arms extended at your sides, palms facing your body.
- Step forward with your right foot and lower your body until your right thigh is parallel to the floor and your left knee hovers just above the floor, both knees bent at about 90 degrees.
- Push through your right heel to return to the starting position.
- Repeat with your left leg, alternating sides for the desired number of repetitions.
Form cues
Getting it right
- Keep your torso upright and avoid leaning forward as you step into the lunge.
- Let the dumbbells hang at your sides without swinging them for momentum.
- Ensure your front knee tracks over your toes and does not cave inward.
- Exhale as you push back to the start and inhale as you lower into the lunge.
Substitutes
Swap Lunge (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lunge (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.