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Glutes · Intermediate

Dumbbell Lunge and Curl

Forward lunge combined with a bilateral dumbbell curl, training the legs and biceps with coordinated timing.

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Dumbbell Lunge and Curl demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsBicepsCore

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand at your sides and your trunk braced.
  2. 02Step forward with one leg and begin bending both knees under control.
  3. 03As you descend, curl both dumbbells toward your shoulders while keeping your elbows close to your ribs.
  4. 04Lower the dumbbells as you drive through the front foot and return to standing.
  5. 05Repeat with the opposite leg while maintaining the same curl-and-lunge timing.

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Variations

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

Harder progressionDumbbell Lunge and Curl with Bowling Backswing

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Alternatives

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

Comparable substituteBody Weight Curtsy LungeComparable substituteDumbbell Lateral LungeComparable substituteAlternating Dumbbell Deficit Curtsy LungeComparable substituteReverse LungeComparable substituteBulgarian Split SquatComparable substituteForward Lunge

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