How to Do Dumbbell Lunge

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

Also known as Dumbbell Lunges, Weighted Lunge.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Lunge

  1. 01Hold one dumbbell in each hand with arms extended at your sides and feet set hip-width apart.
  2. 02Step one foot forward and lower the hips until the back knee is an inch from the floor and the front thigh is parallel to the ground.
  3. 03Ensure the front shin remains vertical via a controlled stride length.
  4. 04Drive through the front heel to return to the starting position in one fluid motion.
  5. 05Alternate legs for each repetition while maintaining an upright torso.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell 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

If the lead knee drifts inward, push your big toe into the floor and drive the knee toward your pinky toe throughout the descent.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Lunge questions

What muscles does Dumbbell Lunge work?

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

How do you do Dumbbell Lunge correctly?

Hold one dumbbell in each hand with arms extended at your sides and feet set hip-width apart. Step one foot forward and lower the hips until the back knee is an inch from the floor and the front thigh is parallel to the ground. Ensure the front shin remains vertical via a controlled stride length. Drive through the front heel to return to the starting position in one fluid motion. Alternate legs for each repetition while maintaining an upright torso.

What is the A90 coach tip for Dumbbell Lunge?

If the lead knee drifts inward, push your big toe into the floor and drive the knee toward your pinky toe throughout the descent.

Is Dumbbell Lunge suitable for beginners?

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

What equipment do you need for Dumbbell Lunge?

Dumbbell Lunge uses dumbbell.

A90 Intelligence

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