Exercise library
StrengthBeginner
Dumbbell Lunges
Dumbbell lunges are a unilateral leg exercise that builds strength and balance. They're excellent for correcting muscle imbalances.
Check my form live- Sets
- 3-4
- Reps
- 10-12 per leg
- Rest
- 90 s
Technique
How to do it
- 1
Hold dumbbells at sides with neutral grip
- 2
Stand with feet hip-width apart
- 3
Step forward with one leg
- 4
Lower back knee toward ground
- 5
Front knee should be at 90 degrees
- 6
Push through the front foot to return
- 7
Alternate legs or complete all reps one side
- 8
Maintain upright torso throughout
Coaching cues
- Let the front knee track in line with your toes (it can pass them if comfortable)
- Take a long enough step
- Keep torso upright
- Engage core for balance
- Control the descent
Common mistakes
- Front knee caving inward
- Leaning forward excessively
- Taking too short a step
- Not lowering back knee enough
- Letting back knee crash to ground