Dumbbell Lunges

Exercise Tips

  • Keep your chest back and back straight in line with your hips
  • To maximize the burn, go down slowly and
    stand up quickly

Dumbbell Lunges

This exercise targets your hamstrings and provides a moderate to high cardio benefit. It also works your quadriceps and glutes.

Muscle Group

Hamstrings, Quadriceps (Quads), Gluteals (Glutes)


2 Days a Week to
3 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Hamstrings, Quadriceps (Quads), Gluteals (Glutes)

Equipment: Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Quadriceps

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a dumbbell in each hand with an overhand grip, palms facing you. Hang your arms straight down by your sides.

  1. 1 Exhaling, step forward with one foot about two feet, keeping your back foot stationary. Bend your front leg, making sure your knee does not go past your ankle. Keep your back leg bent at the knee.
  2. 2 Inhale and return back to strating position.
  3. 3Repeat steps one and two with the opposite leg.
  4. 4Repeat this exercise until you have completed all repetitions for the set.

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