Dumbbell forward leaning lunge

Dumbbell forward leaning lunge

The dumbbell forward leaning lunge is a powerful compound exercise that targets multiple muscle groups in your lower body. This exercise helps to build strength, stability, and balance in your legs, hips, and core. It requires the use of dumbbells, making it a great choice for individuals who want to challenge themselves and take their lunges to the next level. By adding the forward lean, this variation of the lunge increases the demand on your quadriceps, hamstrings, glutes, and calves. Additionally, the dumbbells provide an extra challenge for your upper body muscles, including your shoulders, biceps, and forearms, as they work to stabilize and control the weights during the movement. The forward leaning lunge also engages your core muscles to maintain balance and control throughout the exercise. This added activation of the core muscles helps to develop a stronger and more stable midsection, which can improve your overall performance in other exercises and daily activities. Incorporating the dumbbell forward leaning lunge into your workout routine can be an effective way to improve lower body strength, build muscle, and enhance your athletic performance. It is recommended to start with lighter dumbbells and focus on maintaining proper form and balance. As you become more comfortable and confident with the exercise, you can gradually increase the weight to continue challenging your muscles and progressing towards your fitness goals.


  • Start by standing with your feet shoulder-width apart, holding dumbbells in each hand by your sides.
  • Take a step forward with your right foot, and at the same time, start bending both knees to lower your body into a lunge position.
  • Keep your back straight and lean your upper body slightly forward, maintaining a neutral spine.
  • Lower your body until your right thigh is parallel to the ground, and your left knee is hovering just above the floor.
  • Pause for a moment, then push through your right heel and return to the standing position.
  • Repeat the movement with your left leg, alternating sides for each repetition.
  • Continue lunging forward, alternating legs, for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire movement to improve stability and balance.
  • Keep your back straight and chest up to maintain proper form.
  • Start with lighter dumbbells and gradually increase the weight as you become more comfortable with the exercise.
  • Focus on your leg muscles, particularly the quads and glutes, to maximize the benefits of the exercise.
  • Incorporate variations such as alternating the leading leg or adding a bicep curl to challenge your muscles in different ways.
  • Control your movements and avoid rushing through the exercise to prevent injury and ensure proper muscle engagement.
  • Maintain a consistent breathing pattern, exhaling as you push back up and inhaling as you lunge forward.
  • Stretch your hip flexors and quadriceps before and after performing the exercise to improve flexibility and prevent muscle tightness.
  • Track your progress and gradually increase the number of repetitions or sets to continuously challenge yourself and see improvements.
  • Combine the dumbbell forward leaning lunge with other lower body exercises to create a well-rounded leg workout.


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