Dumbbell lunge
Primary muscles: Quadriceps. Assisting muscles: Calves, Glutes, Hamstrings.
How to do it
- Stand tall, back straight, with a dumbbell in each hand, arms by your sides – this is the starting position.
- Step forward with your right leg, about 60 cm, and lower your torso, keeping it upright, inhaling; keep your front knee in line with your toes, not past them, and your shin perpendicular to the floor.
- Push back to the starting position, driving mainly through your heel, exhaling.
- Repeat the movement with your left leg for the desired number of reps.
Key to the execution: Keep your torso upright and your front knee in line with your toes.
Common mistakes
- Letting your front knee travel past your toes.
- Losing your balance by holding the dumbbells too far forward.
- Taking steps that are too short, which limits the proper range of motion.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.