Legs · Dumbbell
Dumbbell Static Lunge
How to do the dumbbell static 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
Hold a dumbbell in each hand and set your feet in a split stance, one foot forward and one back. Lower straight down until both knees bend to about 90 degrees, then drive through your front heel to return to the start. Finish all reps on one side before switching.
- 1Feel your front quad and glute working as you lower and stand
- 2Keep your chest tall and core braced under the load
- 3Drive through the front heel to power each rep
Common mistakes
- Do not let your front knee cave inward
- Avoid leaning your torso forward over the front leg
- Do not crash the back knee into the floor
Muscles worked
The dumbbell static lunge mainly works the quads and glutes, with the hamstrings, forearms, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- CalvesSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the dumbbell static 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.