ProgreviaDumbbell lunge
Home › Exercises › Glutes › Dumbbell lunge
How to do it
Step forward and drop straight down until both knees reach 90°, without letting the front knee travel far past the toes. Keep the torso tall and drive through the front heel.
Muscles worked
Mainly gluteos. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Squat
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- High (1.2 out of 2.2)
- Risk if technique breaks down
- Low
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Not locking out the hips at the top with a full glute squeeze, cutting the effective range short.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Dumbbell lunge compares with other glutes exercises
The catalogue has 16 exercises with glutes as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Dumbbell lunge is number 11 (tied with one other).
It sits in the middle of its group: it works as the day's main exercise or as a second or third one.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Banded hip thrust | resistance band | Low (0.6 out of 2.2) | Basic |
| Cable pull-through | cable | Moderate (0.9 out of 2.2) | Basic |
| Sumo goblet squat | dumbbells | Moderate (0.9 out of 2.2) | Basic |
| B-stance hip thrust | barbell | High (1.2 out of 2.2) | Needs coaching |
| Dumbbell lunge | dumbbells | High (1.2 out of 2.2) | Basic |
| Hip thrust | barbell | High (1.3 out of 2.2) | Basic |
| Paused hip thrust | barbell | High (1.3 out of 2.2) | Basic |
| Kettlebell swing | kettlebell | High (1.4 out of 2.2) | Needs coaching |
One side at a time. The meta-analysis by Kassiano et al. (2025), across nine studies, found no significant difference in hypertrophy between unilateral and bilateral training; for strength, each format improved most in its own type of test.
- Kassiano W, Nunes JP, Costa B, Ribeiro AS, Loenneke JP, Cyrino ES. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Medicine. 2025;55(4):923-936.
Alternative exercises
More Squat exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Dumbbell lunge based on your level, goal and available days.
Build your Glutes workout
Generate a full routine with the emphasis on Glutes and Dumbbell lunge among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Dumbbell lunge work?
Dumbbell lunge mainly works the gluteos muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Dumbbell lunge should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for gluteos to your level (about 10–20 sets per muscle per week).
Is Dumbbell lunge good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow gluteos.
⚡ Create your free routine in 60s
Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.