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Dumbbell Lunge (VERSION 2)

Dumbbell Lunge (VERSION 2)

The Dumbbell Lunge (Version 2) is an effective and challenging exercise that targets your lower body, specifically your quads, glutes, and hamstrings. This compound movement also engages your core and improves your balance and stability. By incorporating dumbbells into this variation, you can further enhance the intensity and muscle recruitment. To perform the Dumbbell Lunge (Version 2), you'll need a pair of dumbbells and enough space to take large steps forward. Start by standing with your feet hip-width apart, holding the dumbbells at your sides with a neutral grip. Take a big step forward with your right foot, lowering your body towards the ground until your right thigh is parallel to the floor and your left knee is hovering just above the floor. Keep your torso upright and avoid leaning forward. Push through your right heel and return to the starting position. Complete the desired number of repetitions on one side before switching to the other leg. Adding the Dumbbell Lunge (Version 2) to your workout routine can help you build strength, endurance, and improve your overall lower body function. To maximize the benefits, it's crucial to execute proper form and gradually increase the weight of the dumbbells as you progress. Remember to warm-up before starting any exercise and cool down afterwards to prevent injury and muscle soreness. Incorporating this exercise into your routine, along with a well-rounded workout plan, can contribute to greater overall fitness and help you achieve your desired goals.


  • Stand up straight with a dumbbell in each hand, palms facing your body.
  • Take a step forward with your right leg, lowering your body into a lunge position. Your right knee should be at a 90-degree angle and your left knee should be just above the ground.
  • Keep your upper body straight, with your chest up and core engaged.
  • Push through your right foot to step back into the starting position.
  • Repeat the movement with your left leg, stepping forward into a lunge position.
  • Continue alternating between right and left legs for the desired number of repetitions.
  • Remember to breathe throughout the exercise and keep your movements controlled.
  • To increase the intensity, you can hold heavier dumbbells or add a jump into the lunge.
  • Always maintain proper form and listen to your body. If you experience any pain or discomfort, stop the exercise immediately.

Tips & Tricks

  • Start with lighter weights and gradually increase the load to challenge your muscles and progress in your workouts.
  • Maintain a proper form throughout the exercise by keeping your chest up, shoulders back, and core engaged.
  • Increase the difficulty by performing a deficit lunge, where your rear foot is elevated on a step or platform.
  • To target your glutes more, take longer strides during the exercise.
  • Engage your core by bracing your abs and exhaling as you push back up to the starting position.
  • Add variety by performing walking lunges, alternating legs as you step forward.
  • Perform the exercise in front of a mirror to ensure proper form and alignment.
  • Include dumbbell lunges in your leg-day routine for a well-rounded lower body workout.
  • To increase the intensity, try adding a knee drive at the top of the lunge movement.
  • Make sure to warm up before starting the exercise to prevent any potential injuries.


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