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Dumbbell Alternating Forward Lunge 10s · no sound

Dumbbell Alternating Forward Lunge

A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time.

Primary muscle
Glutes, Quads
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Lunge
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How to do it

  1. Hold a dumbbell in each hand at your sides with arms relaxed and shoulders pulled down and back.
  2. Stand tall with your feet hip-width apart and brace your core to set a stable starting position.
  3. Step forward with one leg into a long lunge, lowering your back knee toward the floor.
  4. Stop when your back knee is an inch above the floor and your front thigh is parallel to the ground.
  5. Drive through the heel of your front foot to push back to a tall standing position.
  6. Repeat the lunge with the opposite leg and continue alternating for the prescribed reps.

Common mistakes

  • Taking too short a step forward, which puts the front knee far past the toes and strains the joint.
  • Letting the front knee cave inward, which loads the inside of the joint and weakens the lift.
  • Leaning the torso forward over the front leg instead of staying tall and stacked through the trunk.
  • Pushing off the back foot to stand instead of driving through the front-leg heel and glute.

Muscles worked

Primary
GlutesQuads

Same movement, other equipment

Barbell Split Squat Intermediate Barbell Split Squat Glutes Barbell Bodyweight Alternating Lateral Lunge Intermediate Bodyweight Alternating Lateral Lunge Glutes Bodyweight Bodyweight Alternating Reverse Lunges Intermediate Bodyweight Alternating Reverse Lunges Glutes Bodyweight Walking Lunge Intermediate Walking Lunge Glutes Bodyweight

Plans that include the Dumbbell Alternating Forward Lunge

Full Body Pump
Full Body Pump
Days a week
3× a week
Session
~40 min
Level
Intermediate
Equipment
Gym

Similar exercises

Dumbbell Goblet Bulgarian Split Squat Intermediate Dumbbell Goblet Bulgarian Split Squat Glutes Dumbbell Dumbbell Goblet Forward Lunge Beginner Dumbbell Goblet Forward Lunge Glutes Dumbbell Dumbbell Goblet Reverse Lunge Beginner Dumbbell Goblet Reverse Lunge Glutes Dumbbell Dumbbell Goblet Split Squat Beginner Dumbbell Goblet Split Squat Glutes Dumbbell Dumbbell Step-Up (Low) Beginner Dumbbell Step-Up (Low) Glutes Dumbbell

Good to know

What muscles does the Dumbbell Alternating Forward Lunge work?
Mainly the glutes and quads.
What equipment do you need for the Dumbbell Alternating Forward Lunge?
It uses dumbbells. Without it, the Barbell Split Squat and the Bodyweight Alternating Lateral Lunge train the same muscles the same way.
Is the Dumbbell Alternating Forward Lunge good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.

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