Alternating Dumbbell Forward Lunge

Unilateral; corrects asymmetries and gives a great glute stretch.

• Compound
• Dumbbell
• Intermediate

How to do it

• Rear foot on a bench for the Bulgarian variation
• Lower straight down, front knee over your foot
• Torso leaning slightly forward = more glutes
• Drive through the heel of your front leg

Sets, reps and tempo

Ranges: 8–12 per leg · 1–2 RIR

Tempo: Lower under control for 2 s until your back knee almost touches the floor

Common mistakes

• Taking too short a step (it overloads the front knee)
• Leaning your torso too far forward as you descend
• Losing your balance by looking at the floor

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Leg Press
• Barbell Back Squat
• Hip Thrust