Legs · Dumbbell
Dumbbell Front Rack Lunge
How to do the dumbbell front rack lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall holding two dumbbells in the front rack position, resting on your shoulders with elbows high. Step forward with one leg and lower until both knees are bent near 90 degrees. Push through the front heel to return to standing, then repeat on the other side.
- 1With the dumbbells racked on your shoulders, lower your back knee toward
- 2the floor and feel your quads, glutes, and core working to stabilise
- 3Keep your torso upright and elbows high to hold the front rack position
- 4Push through the heel of your front foot to stand, feeling your glutes and quads drive the movement
Common mistakes
- Letting your front knee collapse inward or travel excessively past your
- toes
- Leaning forward or dropping your elbows, which lets the dumbbells slide
- Rushing the lunge instead of controlling the descent and the push back up
Muscles worked
The dumbbell front rack lunge mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
Kovo programs the dumbbell front rack lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.