Exercises · Legs · Dumbbell

Lunge

How to do it

1. Stand tall, holding a dumbbell in each hand at your sides if you are using weight.
2. Step forward and lower until both knees are at about 90°.
3. Push back to the start, then repeat on the other side. Alternate sides.

Form cues that help

• Take a step long enough that your front shin stays close to vertical at the bottom.
• Keep your torso upright and your front foot flat on the floor.
• Drive up through the heel of your front foot.
• Aim to keep your front knee tracking in line with your toes.

Common mistakes

• Steps that are too short. This pushes your knee far over your toes and makes the move feel cramped.
• Leaning forward. Stay tall so your legs do the work.
• Wobbling side to side. Set your feet about hip-width apart, like on train tracks, rather than on a tightrope.
• Bouncing out of the bottom. Pause for a moment and stand up under control.

Alternatives and variations

• The reverse lunge steps one foot back instead of forward. Many people find it easier to balance.
• The walking lunge steps through into the next lunge, so you travel across the floor. You need some open space.
• The goblet squat is a simpler leg exercise if balance is a problem.
• The back squat and leg press train the same muscles with both feet planted.
• The hip thrust adds more direct glute work.

How to progress it

Start with bodyweight, then hold light dumbbells. Add reps until you can finish a clean set at the top of your range, then use heavier dumbbells. Log your reps for each leg. See progressive overload.

See it moving in FollowSet

FollowSet has a 3D demo for the lunge, the walking lunge and the reverse lunge, and it logs every rep. Download it on the App Store.

General information, not medical advice. Stop if you feel sharp pain in your knees or hips, and ask a qualified coach or clinician if you have an injury.