Lunge Dumbbell

The dumbbell lunge is a lower-body strength exercise that targets the quads, glutes, and hamstrings while also improving balance and stability. Adding dumbbells increases resistance, making it more effective for muscle growth and strength development compared to the bodyweight version.

How to Perform

1. Stand upright holding a dumbbell in each hand at your sides, palms facing in.
2. Step forward with one leg and lower your body until both knees are bent at 90 degrees.
3. Keep your torso upright and your front knee above your ankle.
4. Push through your front heel to return to the starting position.
5. Alternate legs or complete all reps on one side before switching.

Coaching Cues

• Maintain a tall posture with your core braced.
• Take a controlled step and avoid letting your knee go past your toes.
• Keep your back straight and shoulders over your hips.
• Move slowly to maintain balance and prevent wobbling.