Dumbbell Forward Lunges: how to do it right
In short: Dumbbell forward lunges target the quadriceps loaded in the lengthened position, front thigh bent under maximum tension at the bottom.
How to do it, step by step
- 1Standing, dumbbells at your sides, torso upright, eyes forward, bracing engaged.
- 2Take a big step forward and lower by bending the front knee until the thigh is parallel to the floor.
- 3The front knee stays aligned with the toes, the rear knee skims the floor without a bounce.
- 4Brake the descent over 2 to 3 seconds to maximize tension in the stretch.
- 5Push through the front heel to come back, keeping the torso vertical.
- 6Alternate legs or finish a set before switching.
The mistake to avoid
Don't let your front knee travel far past your toes. Keep your shin vertical.
Other common mistakes
- Free-fall descent with a bounce off the floor: brake over 2 to 3 seconds to load the stretch safely.
- Torso leaning forward, shifting the effort to the glutes: keep the trunk vertical to target the quadriceps.
- A step too short that jams the front knee: lengthen your stride to line up knee and ankle.
- Lack of range out of fear of going down: go for controlled parallel to recruit the long position.
Muscles worked
- Main:
- Quads
- Supporting:
- Glutes, Hamstrings
Quadriceps of the front leg as prime mover, notably the vastus medialis, lateralis and the rectus femoris. The glutes and hamstrings stabilize the hip and help with the extension. The calves and trunk brace the balance on this unstable base.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- TRX Reverse Lunge ›
- Bulgarian Split Squat ›
- Band Lunges ›
- Kettlebell Goblet Walking Lunge ›
- Alternating Jump Lunge ›
Frequently asked questions
How do I do this exercise?
Standing, dumbbells at your sides, torso upright and braced. Take a big step forward and lower by bending the front knee until the thigh is parallel to the floor, knee aligned with the foot. Brake the descent and come back up by pushing through the front heel.
I don't feel anything, is that normal?
You should feel the front of the front thigh. If you mostly feel the glutes, your torso is leaning forward or your step is too long: straighten up and shorten it slightly.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, with no bounce of the rear knee off the floor. It's at the bottom, when the quadriceps is stretched, that the work gets done.