Dumbbell Forward Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Let a dumbbell hang from each hand beside your body.
2. Step forward and lower the back knee toward the floor until both knees are bent about 90 degrees.
3. Push off the front foot to return to standing; alternate legs.

Cues

• Keep the torso tall.
• Step far enough that the front heel stays down.

Common mistakes

• Short steps that overload the knee.
• Letting the dumbbells swing.
• Front knee collapsing inward.

Alternatives

• Forward Lunge
• Dumbbell Reverse Lunge