Dumbbell Forward Lunge: How-to, Tips & More
The Dumbbell Forward Lunge is a beginner compound exercise for your quads. You do it with dumbbells, one side at a time. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Dumbbell Forward Lunge
- Stand tall with a dumbbell in each hand.
- Step one foot forward and lower until both knees are at about 90 degrees.
- Push off the front foot to step back.
- Alternate legs.
Dumbbell Forward Lunge tips
- Keep your torso upright.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Dumbbell Forward Lunge alternatives
Barbell Lunge
Quads
Bodyweight Forward Lunge
Quads
Dumbbell Bulgarian Split Squat
Quads
Dumbbell Split Squat
Quads
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Dumbbell Forward Lunge work?
The Dumbbell Forward Lunge mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Forward Lunge good for beginners?
Yes. The Dumbbell Forward Lunge is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Forward Lunge?
You need dumbbells.
Add Dumbbell Forward Lunge to your program
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