View this exercise on Fitain

Dumbbell Forward Lunge (Alternating)

  • Beginner
  • Dumbbell
  • Quadriceps · Hamstrings · Glutes

Setup instructions

1) Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.

2) Hold the weights with your palms facing each other - let them hang by your waist.

Perform instructions

1) Take a step forward with your right leg - let the heel touch the ground first. Bend both knees so your right knee is at a 90 degree angle and your left is parallel to the ground. The right knee shouldn’t track over the toe and the left should be hovering above the ground.

2) Press into your right heel and drive back to the starting position.

3) Repeat on the other side.

Health benefits

Muscular Endurance

Skills

Balance

Alternative exercises to Dumbbell Forward Lunge (Alternating)

Dumbbell Forward Lunge (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Forward Lunge (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Forward Lunge (One Side)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Dumbbell Forward Lunge (Overhead One Side)
  • Abdominals · Glutes · Quadriceps · Hamstrings
  • Advanced
Barbell Forward Lunge
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Barbell Forward Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Barbell Walking Lunge
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Walking Lunge (Overhead)
  • Full Body
  • Advanced
Dumbbell Walking Lunge (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Kettlebell Walking Lunge (Overhead)
  • Quadriceps · Hamstrings · Glutes · Abdominals
  • Advanced
Kettlebell Walking Lunge
  • Hamstrings · Quadriceps · Glutes
  • Intermediate
Kettlebell Goblet Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Goblet Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Dumbbell Split Squat (Offset)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Kettlebell Split Squat (Offset)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Barbell Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Barbell Bulgarian Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Split Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Dumbbell Split Squat (Racked)
  • Quadriceps · Hamstrings · Glutes
  • Beginner

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.