Lunge (Dumbbell)
Complete guide to Lunge (Dumbbell). Learn proper form, technique, and execution. Targets Quadriceps — Outer Quad, Inner Quad, Middle Quad. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Lunge (Dumbbell)
Grab a pair of dumbbells and stand tall with your feet together.
Let your arms hang straight at your sides and engage your abs.
Take a breath and step one foot forward, lowering your rear knee toward the floor.
Your front knee should be bent at roughly 90 degrees and directly above your ankle.
Drive through your front heel to return to the starting position and exhale.
Alternate legs for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |