Dumbbell Lunge

oec:dumbbell-lunge

A unilateral lower-body compound exercise where you step forward into a lunge with dumbbells held at your sides and push back to a standing position.

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Also called: Dumbbell Forward Lunge, Standing Dumbbell Lunge, Dumbbell Lunges Standing, DB Lunge

How to do it

Stand tall with feet hip-width apart holding a dumbbell in each hand at your sides with a neutral grip.
Engage your core, pull your shoulders back slightly, and look straight ahead.

Take a controlled step forward with one leg, planting your lead foot flat on the floor.
Lower your hips directly downward by bending both knees until your back knee hovers just above the floor and your front thigh is roughly parallel to the ground.
Push forcefully through the heel and midfoot of your lead leg to return smoothly to the upright starting position.
Repeat on the opposite leg or continue on the same side as prescribed.

Inhale as you step forward and lower your body; exhale forcefully as you drive back up to the starting position.

Stepping in a straight line as if on a tightrope, causing loss of balance.: Maintain your hip-width stance as you step forward, stepping as if on railroad tracks.
Collapsing the front knee inward during the descent or pushback.: Actively track your lead knee in line with your second toe throughout the rep.
Leaning excessively forward and allowing the front heel to lift.: Keep your chest upright and maintain firm contact across your entire front foot.

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