How to do the dumbbell lunge

Step by step

1. Grab a pair of dumbbells, hold them to your sides, and stand tall.
2. Bring your shoulders back, engage your abs, and have your feet in a comfortable stance.
3. Take a breath and lunge forward, plating one foot in front of your body.
4. Immediately sink into a lunge and descend until your front thigh is almost parallel to the floor. Your back knee should be an inch or two from the floor.
5. Press through your front heel to extend your leg and bring it back to the starting position as you exhale.
6. Take another breath and lunge again, bringing your opposite leg forward.
7. Keep alternating.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell lunge

• 6-Week Shred3 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.