The Dumbbell Jump Lunge exercise targets your lower body, primarily the glutes, legs, and core. It combines cardio, endurance, stability, and strength training, ensuring both sides of your body are worked equally.
Stand upright holding a dumbbell in each hand at arm’s length by your sides.
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Step forward with one foot while lowering your body down into a lunge position.
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Explosively push upward, jumping into the air and switching your foot positioning mid-air.
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Land softly by bending your knees, ending again in a lunge position with your other foot now forward.
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Repeat this process, alternating legs for the duration of your workout. Remember to keep your upper body upright and engage your core throughout the exercise.
Stand upright holding a dumbbell in each hand at arm’s length by your sides.
Step forward with one foot while lowering your body down into a lunge position.
Explosively push upward, jumping into the air and switching your foot positioning mid-air.
Land softly by bending your knees, ending again in a lunge position with your other foot now forward.
Repeat this process, alternating legs for the duration of your workout. Remember to keep your upper body upright and engage your core throughout the exercise.
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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