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Quadriceps

Dumbbell Lunges

Dumbbell Lunges (Start)Dumbbell Lunges (End)
LevelBeginnerEquipmentDumbbellMechanicCompoundForcePush

A walking or stationary lunge holding dumbbells at your sides to strengthen the thighs and glutes.

Strength
Primary musclesQuadriceps
Secondary musclesCalvesGlutesHamstrings

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked29 %
Effort during a set13.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall holding a dumbbell in each hand, arms at your sides.
  2. 2Set your feet hip-width apart and brace your abs.
  3. 3Look straight ahead and keep your chest lifted.

How to perform

  1. 1Step forward with one leg and lower until both knees are bent about 90 degrees.
  2. 2Keep your front knee over your ankle and your torso upright.
  3. 3Push through your front heel to return to standing.
  4. 4Repeat with the other leg, alternating each rep.

Alternatives

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More with Dumbbell

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Stretches for Quadriceps

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