Dumbbell Lunge (VERSION 2)
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Dumbbell
- Körperregion
- Thighs
- Typ
- Strength
The dumbbell lunge is a single-leg strength exercise that primarily targets the glutes (gluteus maximus) and quadriceps, with the inner thigh (adductor magnus) and lower calf (soleus) assisting for stability. Holding a dumbbell in each hand adds load to build leg strength, balance, and single-leg control.
Dumbbell Lunge (VERSION 2): So führst du sie aus
- 1Stand tall holding a dumbbell in each hand at your sides, arms straight, feet about hip-width apart.
- 2Brace your core, pull your shoulders back, and look straight ahead.
- 3Step forward with one leg into a long stride, keeping your torso upright.
- 4Lower your hips by bending both knees until your front thigh is roughly parallel to the floor and your back knee hovers just above the ground.
- 5Keep your front knee tracking over your toes and your weight balanced through the middle of your front foot.
- 6Drive through your front heel to push back up to the standing start position.
- 7Repeat for your target reps on one leg, then switch and lead with the other leg.
- 8Set the dumbbells down under control once both sides are complete.
Technik-Tipps
- Take a long enough stride that your front shin stays close to vertical at the bottom — a short step pushes the knee too far forward.
- Keep your chest up and your core braced throughout to protect your lower back under load.
- Lower under control on the way down rather than dropping; the descent is where much of the muscle works.
- Start with light dumbbells until your balance is solid, then add weight gradually.
- Drive through the heel of your front foot, not the toes, to keep the glutes and quads doing the work.
Häufige Fehler
- Letting the front knee cave inward, which strains the knee joint and reduces glute engagement.
- Leaning the torso too far forward, which shifts load to the lower back and reduces stability.
- Taking too short a stride so the front knee shoots well past the toes, adding stress to the knee.
- Pushing up with the back foot instead of driving through the front heel, which cuts the work on the target leg.
- Rushing the reps and losing balance, which makes the movement sloppy and increases the chance of a misstep.
Häufig gestellte Fragen
What muscles does the dumbbell lunge work?
It primarily targets the gluteus maximus and quadriceps, with the adductor magnus (inner thigh) and soleus (lower calf) assisting to stabilize and balance the movement.
How long should my stride be?
Step far enough forward that your front shin stays roughly vertical at the bottom and your back knee can drop toward the floor. Too short a stride pushes the front knee past the toes; too long makes it hard to balance.
Is the dumbbell lunge good for beginners?
Yes. Start with light dumbbells or even bodyweight to master your balance and knee tracking, then add load gradually as the movement feels stable.
How many sets and reps should I do?
For general leg strength, 3 sets of 8 to 12 reps per leg is a sensible range. Use a weight you can control through a full, balanced rep on both sides.
Should I do all reps on one leg or alternate?
Either works. Completing all reps on one leg before switching keeps tension on that side longer, while alternating gives each leg a brief rest. Pick what lets you keep good form.
