Strength

Dumbbell Forward Lunge Hold

"Dumbbell Forward Lunge Hold effectively targets your lower body, specifically legs and glutes. Increases flexibility, balance, and power over time while simultaneously building strength, enhancing stability and control."
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Dumbbell Forward Lunge Hold instructions
Step-by-step instructions
1
Stand straight with your feet hip-width apart, holding a dumbbell in each hand by your sides.
2
Take a large step forward with your right foot and lower your body into a lunge position. Your back knee should almost touch the ground, and your front knee should not extend past your toes.
3
Hold this position for the instructed amount of time.
4
Push through your front heel to return to the starting position, ensuring you keep your body upright and don’t lean forward.
5
Repeat with your left leg, alternating legs for the programmed number of reps.
Stand straight with your feet hip-width apart, holding a dumbbell in each hand by your sides.
Take a large step forward with your right foot and lower your body into a lunge position. Your back knee should almost touch the ground, and your front knee should not extend past your toes.
Hold this position for the instructed amount of time.
Push through your front heel to return to the starting position, ensuring you keep your body upright and don’t lean forward.
Repeat with your left leg, alternating legs for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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