FlexDumbbell Lunges
Muscles worked
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Gluteus Maximus
- Adductor Magnus
- Gastrocnemius
- Soleus
- Rectus Abdominis
- CategoryLegs
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternLunge
- Training stylesHypertrophy, Strength
Technique
Setup
Stand tall with a dumbbell in each hand. Keep your chest up and shoulders back.
Movement
Step forward with one leg and lower your back knee until it nearly touches the floor. Both knees should form 90-degree angles. Push off the front foot to return to the start.
Form Tip
Ensure your front knee does not collapse inward. Keep your weight centered on the mid-foot of the lead leg for balanced quad and glute engagement.
Increase Difficulty
Perform 'Walking Lunges' or elevate the front foot to increase the range of motion.
Decrease Difficulty
Perform static lunges (feet stay in place) or reverse lunges, which are often easier on the knees.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.