Dumbbell Lunge

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

4K
MET 6 Quadriceps Dumbbells

Dumbbell Lunge is a Dumbbells exercise that primarily targets the Quadriceps. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Dumbbell Lunge

How to perform this exercise correctly

1 - Stand up straight with arms extended along your body, holding a dumbbell in each hand with a neutral grip.

2 - Your torso should be straight.

Nice, you're in the starting position

3 - Take a big step forward while bending your knee until the back knee almost touches the floor. Don't forget to breathe in.

4 - Return to the starting position by extending the front leg while breathing out and squeezing your quads.


Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleQuadriceps
EquipmentDumbbells

Calorie Calculator

MET 6
Estimated burn
210 kcal

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

Quick Facts: Dumbbell Lunge

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
None
MET value
6
Calories (30 min, 70 kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

More Quadriceps Exercises

Alternating Single-Arm Dumbbell Thruster
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Alternating Single-Arm Dumbbell Thruster

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Barbell Alternating Lunges
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Barbell Alternating Lunges

  • Olympic Barbell
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 Lunge

What muscles does Dumbbell Lunge work?

Dumbbell Lunge primarily targets the Quadriceps.

How do you do Dumbbell Lunge correctly?

How to perform this exercise correctly 1 - Stand up straight with arms extended along your body, holding a dumbbell in each hand with a neutral grip.

Is Dumbbell Lunge good for beginners?

Dumbbell Lunge has a MET value of 6, 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 Lunge?

Dumbbell Lunge requires: Dumbbells.

What are the benefits of Dumbbell Lunge?

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

What exercises are similar to Dumbbell Lunge?

Similar exercises to Dumbbell 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 Lunge better than Barbell Alternating Lunges?

Both Dumbbell Lunge and Barbell Alternating Lunges target the Quadriceps. Dumbbell 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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