Watch the video below to see a demonstration of proper form and technique for the dumbbell lunge exercise. You can also check out some more quads exercise videos or find exercises for other muscle groups.

Instructions for Dumbbell Lunge

To perform a set of dumbbell lunge:

  1. Starting Position

    Stand with 2 dumbbells at your sides in a neutral grip. Your trunk should be in a neutral position.

  2. Eccentric (Lowering) Motion

    Take a large step forward with your left leg and absorb the momentum into this leg by bending the knee and lowering your body under control. Keep lowering until both knees are bent to almost 90 degrees and your right knee is just off the ground.

  3. Bottom Position

    Pause at the bottom position for a 2 sec count while maintining whole body tension and the alignment of your trunk.

  4. Concentric (Upward) Motion

    Drive into the ground with your left foot to explosively propulse your body back to the standing position. Your trunk should move as a unit with no part lagging behind any other. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of dumbbell lunge repetitions for each side before resting.

This completes one set of dumbbell lunge.