Try These 4 Dumbbell Lunge Variations For Better Single-Leg Strength
Searching for some dumbbell lunge variations to incorporate into your workout programme? Keep reading!
In this post I’ll share with you 4 of my favourite ways to lunge & give you some helpful technique tips as well.
Lunges are a great movement to help strengthen your lower body muscles, mainly your quads, hamstrings & glutes! In addition, they’ll also challenge your core, & help improve your overall balance, stability & co-ordination!
Equipment You’ll Need
In the videos I am using one or two dumbbells for my lunges, so a set of dumbbells would be perfect. Start off with a weight that feels comfortable for you. If you have kettlebells, you can use those instead!
However – if you’re just starting out, or you don’t have any weights, you can also do these variations using just your bodyweight, no equipment! Starting out with no equipment is a really good way to practice your technique before you add load!
Try These 4 Dumbbell Lunge Variations
1. Dumbbell Forward Lunge
- Grab a dumbbell in each hand, then stand with your feet about hip-width apart.
- Take a step *forward* with one leg, & sink into your lunge, bending both knees at approx. a 90degree angle simultaneously
- Drive through the front leg to come back up to your starting position!
- You can do all your reps on one side first, or alternate the legs!
2. Dumbbell Reverse Lunge
- Grab a dumbbell in each hand, then stand with your feet about hip-width apart.
- Take a step *back* with one leg, bending your knees at approx. a 90degree angle simultaneously
- To come back up to standing, simply drive through your front foot & come back to standing
3. Dumbbell Curtsy Lunge
- Grab one dumbbell, and hold it close up against your chest (in a ‘goblet’ position.)
- To begin, stand tall, feet about hip width apart, toes facing forward
- With one leg, step back diagonally, bending the back knee close to the floor
- Bend the front knee at the same time & keep the front foot planted
- To come back up to standing, push through your front leg.
- You can do all your reps on one side first, or you can alternate legs
4. Dumbbell Side Lunge
- Grab a dumbbell and hold it in a *goblet position* against your chest
- To begin, stand with your feet about hip width apart
- Take a big step out to the side, sitting your hips back
- Your other leg should extend out straight
- Keep the chest up & keep those toes facing forward
- Push off the foot you stepped out with to come back to standing
Conclusion
Which is your favourite lunge variation? Personally I’m a REVERSE LUNGE GIRLIE! 💗
As always, let me know in the comments if you have any questions about these movements!
Check back for regular strength training & fitness related blog posts starting 15/01/24!
Jane XOXO
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Disclaimer: The information provided on this website by Jane Rafferty (Strong With Jane), is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It is simply for educational & informational purposes. If you have any queries regarding any injuries, health conditions, or other physical limitations please seek the advice of your doctor or another qualified health professional. Always make sure to seek medical or professional advice before starting a new fitness regime.
