Lunges (Dumbbell)


This low-intensity exercise focuses on your quads, hamstrings, calves, hips, and glutes, but is also beneficial for your lower back and abs.


  1. Stand up straight. Make sure that your feet are hip-width apart.
  2. Hold dumbbells at your sides. Make sure that your shoulders are relaxed.
  3. Take a big step forward with your right leg. You should now be standing with one foot in front of the other.
  4. Bend your front (right) knee so that it is at a 90 degree angle with the floor. Your back (left) knee should be almost touching the floor.
  5. Keep your weight on your front (right) heel. Contract your front (right) quad along with your hamstrings and glutes to push yourself back up to the starting position. Focus on doing each rep slowly and steadily to avoid knee strain.
  6. Repeat these motions on your left side. Alternate sides with each rep.


  1. The benefits of these exercises are increased strength and flexibility in your quads, hamstrings, calves, hips, lower back, glutes, and abs.
  2. To make this exercise less challenging you can do it without the barbells. Instead, place your hands on your hips or leave them relaxed at your sides.


  1. Do not allow your front knee to pass your toes.
  2. Do not twist your body or lean forward. Your shoulders should be square and face forward.
  3. Do not point your toes in or out. Your toes should point straight ahead.
  4. Do not land on the toes of your front foot when stepping forward. Make sure your front foot is flat on the floor.


Target Muscles


Additional Muscles

Lower Abs
Lower Back