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Quadriceps · Intermediate

Alternating Dumbbell Forward Lunge

Loaded forward lunge alternating legs while dumbbells remain controlled at the sides.

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Alternating Dumbbell Forward Lunge demonstration

Exercise overview

Training details

QuadricepsGlutesHamstrings

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand upright with a dumbbell in each hand, your arms at your sides, and your feet about hip-width apart.
  2. 02Step forward with one leg and plant the whole front foot before shifting your weight into the lunge.
  3. 03Bend both knees to lower your body until the rear knee approaches the floor, keeping the front knee aligned with the toes and your torso upright.
  4. 04Drive through the front foot to step back to the starting position without leaning or twisting.
  5. 05Regain your balance, then repeat with the other leg, alternating sides for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Front Rack Walking LungeRelated variationDumbbell Forward Lunge Triceps Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell SeeSaw LungeComparable substituteReverse LungeComparable substituteDual Kettlebell Front Rack Walking Lunge

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