Upper legs

Dumbbell Lunge

Lunges holding a dumbbell in each hand: the simplest way to load the movement and build legs and glutes.

Also known as: DB lunge, weighted lunge

Level: Intermediate
Equipment: Dumbbell
Type: Compound

Movement

Muscles worked

Dumbbell Lunge muscle map: glutes, quads and hamstrings highlighted on the front and back of the body

How to do it

Stand holding a dumbbell in each hand at your sides.
Take a long step forward.
Lower your back knee toward the floor, keeping your torso upright.
Push off your front foot to return and alternate legs.

Form cues

Let the dumbbells hang still at your sides.
Shoulders back, abs braced.
Use straps if your grip tires before your legs.

Common mistakes

Letting the dumbbells swing: they throw off your balance.
Not going low enough: bring your back knee close to the floor.
Inconsistent steps: keep your stride length the same every rep.

Sets and reps

3-4 sets of 8-12 reps per leg with 90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from dumbbell lunges.

Kettlebell goblet lunge
Holding the kettlebell at your chest keeps your torso upright.
Kettlebell · Beginner
How to do it
1. Stand tall holding a kettlebell by its horns at chest height, elbows tucked, in the goblet position.
2. Take a controlled step forward with one leg, lowering your hips until both knees are bent at approximately 90 degrees.
3. Ensure your front knee is stacked over your ankle and your rear knee hovers just above the floor.
4. Drive through your front heel to return to the starting position, maintaining balance and core tension.
5. Complete all repetitions on one side before switching, or alternate legs per set.
Primary
Glutes, Quads
Secondary
Glute Medius, Hamstrings

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

How heavy should dumbbell lunges be?

One that lets you do 8-12 reps per leg with good balance. Start light; balance limits you before strength does.

Alternate legs or one side at a time?

Both work. Doing all reps on one leg first fatigues it more.

Do they work the glutes?

Yes, especially with a long stride and a slight forward lean.

What muscles do dumbbell lunges work?

They mainly work the glutes and the quads, with help from the hamstrings.

Train with Nuvana

Add dumbbell lunges to your next workout

Log your sets and weights, and see how each muscle progresses in the app.