Exercise How To:

Back and Forth Lunges with Dumbbells


Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.

Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells comfortably to the side of your body.

Action: Keep your balance and lift one leg and lunge, or step out in front of you. Make sure your back is straight up and down, Bend your knees and lower your body to the ground. Your front knee should be directly over your ankle and your back knee should only be a few inches above the ground and you should be on your toes on the back foot.

Push off with the front foot and return to the starting position without letting your foot or toes drag on the ground.

Extend the leg that you just used to perform a forward and perform a backward lunge.

Using this same leg, keep your balance and extend your foot behind you. The knee of your front leg should be directly over your ankle. Your back knee should be a few inches above the ground. Only the toes of your back foot should be touching the ground.

Muscles Worked

Gluteal MusclesQuadricepsHamstringsTrapezius Muscles

Related Exercises

Lunges with a Resistance Band
Squat Curls with a Resistance Band
Lunges with Dumbbells
Reverse Fly with Dumbbells
Squat Curls with Dumbbells
Squats with Dumbbells


Tips for Back and Forth Lunges with Dumbbells:

1. Always make sure your front knee is directly over your ankle.

2. Avoid letting your foot touch when moving from the lunge position to the starting position.

3, Use a light weight to when beginning this exercise, particularly if you have knee or ankle problems.