Dumbbell Lunges exercise to build muscular thighs and glutes


Why you need to do lunges

Lunges are a total lower body move. They work your thighs, butt/glute muscles and even calves.

Before you progress to dumbbell lunges try the bodyweight lunge version wherein you do the exercise without weights.

You can place your arms crossed in front of you, on your hips or behind your head/neck.

In this article I will show you how to do dumbbell lunges and many variations which will excite you to get lunging today.

Dumbbell Lunges is an excellent exercise to build Thigh muscles. Learn the correct technique and blast your thighs now.


To Build thigh and butt muscles.

Along with Squats I highly recommend Lunges to build your butt muscles. Squeeze your butts at the end of this movement for full benefit.


This exercise can be done with either Dumbbells or Barbell.


A feet together stance is recommended.


  1. Grab hold of a pair of dumbbells and stand upright.
  2. Keeping your back straight take a step forward bending your knees and getting them as close to the floor as possible.
  3. Push yourself back to the starting position, repeat the recommended number of repetitions and then repeat with the other foot.

Cool Variations of Dumbbell Lunges


Still Doing dumbbell lunges for butt weight loss.
Find out truth here.


1. Alternate dumbbell lunge

In this version, you alternate right and left leg lunges instead of finishing all your repetitions with single leg before moving on to the other leg. Keep alternating till you finish the recommended rep range for the given exercise goal.

2. Walking Lunges

Why do lunges in one place {?}when you can keep walking, err...lunging right leg after left leg? Make sure you have an area long enough for walking lunges and if the area is small, then walking acros when you reach the end like with side lunges.

3. Reverse dumbbell lunge

Who says you can only lunge forwards. Do backwards lunges instead. Try to get some hip flexibility and balance before you try these. Bodyweight first, weighted next.

4. Dumbbell lunge onto a box

In this version you can place your lunging foot onto a box. This will give your lagging leg extra range of motion. Again, an advanced move to be tried once lunging becomes easier.

From a high box, you can even do backward lunges. Start at the top of the box raises 6-8 inches or whatever is comfortable.

5. Stability ball Dumbbell lunges

In this version place your lagging foot onto a stability ball and lunge forward. It requires much more balance and therefore should be tried once you master the stability ball free weight or bodyweight lunge.

There you have 5 cool versions of dumbbell lunges. No more boring workouts repeated week after week {month after month?}.

Points to Remember

  • Exhale while you exert.
  • Bend as far and low as possible without losing form.

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