Exercises › Legs › Dumbbell lunge
Exercise · Quads, glutes

Dumbbell lunge

Lunges train each leg on its own and improve balance and coordination. They are one of the most useful leg exercises for everyday strength, and you can do them anywhere you have room to step.

By GymAdapt·Updated October 16, 2026·5 min read ◦ Demo filmed for the GymAdapt app

Short answer

Stand with dumbbells at your sides. Step forward with one leg and lower until both knees are bent to about 90 degrees, back knee just above the floor, then push through the front foot to step back. Alternate legs. 3 sets of 8 to 12 reps per leg.

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The same demo you get in the GymAdapt app for this exercise.

Main musclesQuads, glutes
Also worksHamstrings, adductors, calves
EquipmentDumbbells
LevelIntermediate

How to do it

1
Stand tall. Dumbbells at your sides, feet hip width.
2
Step forward. A long enough step that both knees can reach about 90 degrees.
3
Lower straight down. Back knee toward the floor, torso upright.
4
Front heel down. Keep the whole front foot on the floor.
5
Push back. Drive through the front foot to return to standing, then switch legs.

What it should feel like

The front quad and glute doing the work, the back leg balancing. A little stretch in the front of the back hip.

Common mistakes

Variations

Bulgarian split squat

Back foot elevated for more range and stability.

Reverse lunge

Step backward instead of forward: easier on the knees.

Walking lunge

Lunge continuously forward for distance.

Sets, reps and programming

GoalSets × repsEffortRest
Muscle3–4 × 8–121–3 reps in reserve90–120 s
Strength3–5 × 4–82–3 reps in reserve2–3 min
Learning it2–3 × 10–12, lightSmooth reps, 2–3 s down60–90 s

If forward lunges bother your knees, try reverse lunges first. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.

Questions people ask

Do lunges work glutes or quads?

Both. A longer step and slight forward lean bias the glutes; a shorter step and upright torso bias the quads.

Forward or reverse lunges?

Reverse lunges are usually easier on the knees and easier to balance; forward lunges are more dynamic.

How many lunges should I do?

3 sets of 8 to 12 reps per leg, two or three times a week as part of your leg training.

Can I do lunges without weights?

Yes. Bodyweight lunges are a great start; add dumbbells when 20 reps per leg gets easy.

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Related

Bulgarian split squat →Barbell back squat →Standing dumbbell calf raise →All exercises →
About this page. General training information, not medical advice. If an exercise causes sharp or lasting pain, stop and get it checked. GymAdapt is our app.