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Dumbbell Alternating Lunges 

  1. Stand with your torso upright holding two dumbbells in your hands by your sides and your feet hip-distance apart. This will be your starting position.

  2. ​Engage your core and keep your head upright.

  3. Step forward with your left leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. 

  4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

  5. Repeat the movement for the recommended amount of repetitions and then perform with the right leg.


  • Do not allow your knee to go forward beyond your toes as you perform the exercise, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.


  • This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object.

  • Definitely never perform with a barbell on your back if you suffer from balance issues.


  • There are several ways to perform the exercise - one way is to alternate each leg, another way is to do a static lunge where your starting position is with one of your feet already forward and you just go up and down from that starting position until you are done. 

  • A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. 

Alternative Exercises for Dumbbell Alternating Lunges 

  • Barbell Alternating Lunges

  • Dumbbell Reverse Lunges 

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