Step by step
- Stand with a dumbbell in each hand at your sides.
- Take a long step forward.
- Lower your back knee towards the floor until both knees are at about 90°.
- Push through your front foot to return to the start and switch legs.
Tip: If balance is a challenge, start with reverse lunges or without weight.
Common mistakes
With a short step your front knee travels far forward. Take a long step.
Your front knee tracks over your foot.
Keep your chest up and torso upright.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Forward or reverse?
Reverse lunges are usually easier on the knee; forward lunges are a bit more demanding. Both work.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add dumbbell lunges to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.