DUMBBELL LUNGE
Lunge holding dumbbells at the sides. Adds load to the fundamental unilateral lower body pattern.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Stand tall holding dumbbells at your sides.
- 2
Step forward with one foot, lowering the rear knee toward the floor.
- 3
Front shin stays vertical, torso upright.
- 4
Drive through the front heel to return to standing.
- 5
Alternate legs for walking lunges, or complete all reps on one side.
THE STANDARD
Rear knee must approach the floor each rep. Front shin stays vertical. Torso upright throughout.
COACHING CUES
COMMON MISTAKES
Front knee tracking inward — drive it out.
Torso leaning forward — maintain upright position.
Short stride — ensure the rear knee can reach the floor.
SCALING / SUBSTITUTIONS
Bodyweight lunge to learn the pattern before adding load.
Reduce dumbbell weight.
Hold onto a wall or rack for balance support.
300WOD APPLICATION
The dumbbell lunge is a loaded unilateral lower body movement used across Foundation, Hoplite, and Elite Standards.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary