Dumbbell Lunge
Learn how to do Dumbbell Lunge with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Lunge is a Dumbbells exercise that primarily targets the Quadriceps. It has a MET value of 6, meaning a 70 kg person burns approximately 210 calories in a 30-minute session.
How to Do Dumbbell Lunge
1 - Stand up straight with arms extended along your body, holding a dumbbell in each hand with a neutral grip.
2 - Your torso should be straight.
Nice, you're in the starting position 👌
3 - Take a big step forward while bending your knee until the back knee almost touches the floor. Don't forget to breathe in.
4 - Return to the starting position by extending the front leg while breathing out and squeezing your quads.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
You're a coach? Dumbbell Lunge is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Dumbbell Lunge
Equipment
- Dumbbells
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Lunge
- Type
- Dumbbells exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- None
- MET value
- 6
- Calories (30 min, 70 kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
More Quadriceps Exercises
FAQ: Dumbbell Lunge
What muscles does Dumbbell Lunge work?
Dumbbell Lunge primarily targets the Quadriceps.
How do you do Dumbbell Lunge correctly?
How to perform this exercise correctly 😎 1 - Stand up straight with arms extended along your body, holding a dumbbell in each hand with a neutral grip.
Is Dumbbell Lunge good for beginners?
Dumbbell Lunge has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Dumbbell Lunge?
Dumbbell Lunge requires: Dumbbells.
What are the benefits of Dumbbell Lunge?
Dumbbell Lunge strengthens the Quadriceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Dumbbell Lunge?
Similar exercises to Dumbbell Lunge include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Dumbbell Lunge better than Barbell Alternating Lunges?
Both Dumbbell Lunge and Barbell Alternating Lunges target the Quadriceps. Dumbbell Lunge uses Dumbbells, while Barbell Alternating Lunges offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
Add Dumbbell Lunge to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
