How to Do Dumbbell Front Rack Lunge

Dumbbell Front Rack Lunge is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Front Rack Lunge

  1. 01Clean two dumbbells to the shoulders, resting the ends on the deltoids with elbows driven upward.
  2. 02Take a long step forward with one leg while keeping the torso upright.
  3. 03Descend until both knees form 90-degree angles, ensuring the back knee hovers just above the floor.
  4. 04Push off the front mid-foot to return to the standing start position.
  5. 05Alternating legs with each repetition while maintaining a stable front rack.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Front Rack Lunge

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows tucked and pointing forward to prevent the dumbbells from collapsing onto the chest and rounding the upper back.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Front Rack Lunge questions

What muscles does Dumbbell Front Rack Lunge work?

Dumbbell Front Rack Lunge is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Front Rack Lunge correctly?

Clean two dumbbells to the shoulders, resting the ends on the deltoids with elbows driven upward. Take a long step forward with one leg while keeping the torso upright. Descend until both knees form 90-degree angles, ensuring the back knee hovers just above the floor. Push off the front mid-foot to return to the standing start position. Alternating legs with each repetition while maintaining a stable front rack.

What is the A90 coach tip for Dumbbell Front Rack Lunge?

Keep the elbows tucked and pointing forward to prevent the dumbbells from collapsing onto the chest and rounding the upper back.

Is Dumbbell Front Rack Lunge suitable for beginners?

Dumbbell Front Rack Lunge is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Front Rack Lunge?

Dumbbell Front Rack Lunge uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell front rack lunge into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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