Dumbbell Alternating Lunge

Learn how to do Dumbbell Alternating Lunge with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Quadriceps GlutesHamstringsCalves Dumbbells

Dumbbell Alternating Lunge is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings, Calves. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Dumbbell Alternating Lunge

A lower-body exercise alternating lunges with dumbbells held at your sides, targeting the quadriceps, glutes, and hamstrings.


Instructions:


  • Stand tall with a dumbbell in each hand, arms at your sides, palms facing your body.

  • Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.

  • Keep your torso upright, chest open, and core engaged.

  • Push through the front heel to return to the starting position.

  • Alternate legs on each repetition.


Common mistakes:


  • Letting the front knee go too far past the toes.

  • Leaning the torso forward excessively.

  • Not engaging the core, causing instability.

  • Taking steps that are too short or too long.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstringsSecondary muscleCalves
EquipmentDumbbells

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Alternating Lunge

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Hamstrings, Calves
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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Alternating Single-Arm Dumbbell Thruster

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Barbell Alternating Lunges
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Barbell Alternating Lunges

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Barbell Bulgarian Split Squat
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Barbell Bulgarian Split Squat

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Barbell Front Squat
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Barbell Front Squat

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FAQ: Dumbbell Alternating Lunge

What muscles does Dumbbell Alternating Lunge work?

Dumbbell Alternating Lunge primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings, Calves.

How do you do Dumbbell Alternating Lunge correctly?

A lower-body exercise alternating lunges with dumbbells held at your sides, targeting the quadriceps, glutes, and hamstrings. Instructions: Stand tall...

Is Dumbbell Alternating Lunge good for beginners?

Dumbbell Alternating Lunge has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Alternating Lunge?

Dumbbell Alternating Lunge requires: Dumbbells.

What are the benefits of Dumbbell Alternating Lunge?

Dumbbell Alternating Lunge strengthens the Quadriceps, engages the Glutes and Hamstrings and Calves, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Alternating Lunge?

Similar exercises to Dumbbell Alternating Lunge include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Alternating Lunge better than Barbell Alternating Lunges?

Both Dumbbell Alternating Lunge and Barbell Alternating Lunges target the Quadriceps. Dumbbell Alternating Lunge uses Dumbbells, while Barbell Alternating Lunges offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Alternating Lunges
MET 6

Barbell Alternating Lunges

  • Olympic Barbell
Barbell Bulgarian Split Squat
MET 6

Barbell Bulgarian Split Squat

  • Olympic Barbell
Barbell Front Squat
MET 6.5

Barbell Front Squat

  • Olympic Barbell
Barbell Low-Bar Squat
MET 6.5

Barbell Low-Bar Squat

  • Olympic Barbell
Barbell Lunges
MET 6

Barbell Lunges

  • Olympic Barbell

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