Dumbbell Lunge

Muscles worked by the Dumbbell Lunge

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Lunge

1. Stand holding dumbbells at your sides.
2. Step forward with one foot and lower your back knee toward the floor.
3. Push off the front foot to return.
4. Alternate legs.
5. Repeat.

Form tips

• Keep your torso upright.
• Front knee should track over your toes.

At a glance

Dumbbell Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Kettlebell Lunge Press
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Rotational Lunge
• Lunge
• Reverse Lunge
• Banded Figure-4 Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-lunge",
  "name_en": "Dumbbell Lunge",
  "name_de": "Kurzhantel-Ausfallschritt",
  "name_es": "Zancada con Mancuernas",
  "description_en": "A unilateral lower-body exercise with dumbbells targeting quads and glutes through a stepping motion.",
  "description_de": "Eine einseitige Unterkörperübung mit Kurzhanteln für Quadrizeps und Gesäßmuskeln durch eine Schrittbewegung.",
  "description_es": "Un ejercicio unilateral de tren inferior con mancuernas que trabaja los cuádriceps y los glúteos mediante un paso adelante.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "endurance"
  ],
  "tags": [
    "leg_day",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding dumbbells at your sides.",
    "Step forward with one foot and lower your back knee toward the floor.",
    "Push off the front foot to return.",
    "Alternate legs.",
    "Repeat."
  ],
  "instructions_de": [
    "Stehe mit Kurzhanteln seitlich.",
    "Tritt mit einem Fuß vor und senke das hintere Knie Richtung Boden.",
    "Drücke dich vom vorderen Fuß ab und kehre zurück.",
    "Wechsle die Beine.",
    "Wiederholen."
  ],
  "instructions_es": [
    "De pie, sujeta mancuernas a los costados.",
    "Da un paso adelante con un pie y baja la rodilla trasera hacia el suelo.",
    "Empuja con el pie delantero para volver.",
    "Alterna las piernas.",
    "Repite."
  ],
  "tips_en": [
    "Keep your torso upright.",
    "Front knee should track over your toes."
  ],
  "tips_de": [
    "Halte den Oberkörper aufrecht.",
    "Das vordere Knie sollte über den Zehen ausgerichtet sein."
  ],
  "tips_es": [
    "Mantén el torso erguido.",
    "La rodilla delantera debe seguir la dirección de los pies."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/db-lunge-start.webp",
      "peak": "images/flat/db-lunge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.