Dumbbell Static Lunge
Expert Advice
Keep your torso upright and your core engaged to maintain balance. Ensure your front knee does not extend past your toes.
How-to-do Steps
- Stand with feet hip-width apart holding a dumbbell in each hand at your sides.
- Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
- Keep your weight on your heels and your front knee directly above your ankle.
- Push back up to the starting position without moving your feet.
- Complete all reps on one leg before switching to the other leg.
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Muscles Worked
Dumbbell Static Lunge primarily targets the Glutes, Quads, Hamstrings, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads30%
Hamstrings20%
Secondary
Calves10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Static Lunge work?
Dumbbell Static Lunge primarily targets the Glutes, Quads, Hamstrings. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Static Lunge?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Static Lunge suitable for beginners?
Dumbbell Static Lunge is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
