How to do the Single Leg Dumbbell Lunges
Primary: Quads · also works Glutes, Hamstrings, Calves.
The Single Leg Dumbbell Lunges is an effective exercise designed to target the quadriceps while also engaging the glutes, hamstrings, and calves. This strength exercise not only builds muscle but also improves balance and coordination. By performing lunges with a single leg at a time and adding dumbbells, you increase the challenge and the resistance, leading to better muscle growth and endurance. Perfect for intermediate level athletes, this exercise can be performed with various weights to adjust the intensity.
Step by step
- 1
Stand upright with your feet hip-width apart, holding a dumbbell in each hand.
- 2
Step forward with your right foot and lower your body until your right thigh is parallel to the floor and your right shin is vertical.
- 3
Push back up to the starting position and repeat on the other leg.
Coaching cues
- Maintain a straight back throughout the exercise to avoid injury.
- Ensure your front knee does not extend past your toes to protect your joints.
- Control your movement and avoid rushing through reps to maximize effectiveness.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Single Leg Dumbbell Lunges alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Single Leg Dumbbell Lunges work?
Primary: Quads. Secondary: Quads, Glutes, Hamstrings, Calves
How many sets and reps of Single Leg Dumbbell Lunges should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Single Leg Dumbbell Lunges?
Same movement pattern, different equipment: Dumbbell Reverse Lunge, Bulgarian Split Squat, Dumbbell Lunges, Dumbbell Lateral Lunge, Forward Lunge, Lateral Lunge.
Is the Single Leg Dumbbell Lunges good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.