Dumbbell Lunges
- Primary musclesQuads
- EquipmentDumbbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Lunges".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsStand tall with a dumbbell in each hand and your arms hanging at your sides, chest up and back straight.
Take a long step forward with one foot while the other stays behind. Inhale as you step.
Lower your hips until your front shin is close to vertical and the back knee drops toward the floor. Keep your torso upright.
Press through the front heel and exhale as you push yourself back to the starting stance.
Repeat for the planned reps, then switch legs, or alternate legs on each rep.
If your front knee shoots past your toes, take a slightly longer step so your shin stays upright.
For a variation, walk forward through the lunges or hold a barbell instead of dumbbells.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.