Dumbbell Alternating Forward Lunge

A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Hold a dumbbell in each hand at your sides with arms relaxed and shoulders pulled down and back.
Stand tall with your feet hip-width apart and brace your core to set a stable starting position.
Step forward with one leg into a long lunge, lowering your back knee toward the floor.
Stop when your back knee is an inch above the floor and your front thigh is parallel to the ground.
Drive through the heel of your front foot to push back to a tall standing position.
Repeat the lunge with the opposite leg and continue alternating for the prescribed reps.

Log your sets. After a few weeks you will see whether it is moving. Free.