MSU Extension Physical Activity

Strength Training Basics - Dumbbell Lunge

March 10, 2026

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For the dumbbell lunge, you want to start with your feet around shoulder width apart. Grab a pair of dumbbells and hang them close to your sides. Step one foot out in front of you about two to three feet in front of you, which is going to differ for each person. Bend both knees and squat straight down, keeping your chest up and your back straight. Your knee does not have to touch the ground on each repetition that you do. You can either alternate feet as seen here, or you can keep the same foot out in front of you and do all of your repetitions on one leg before changing to the next side.