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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Front Rack Lunge
4 steps Updated 29/08/2026
Dumbbell Front Rack Lunge is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Begin by standing with your feet hip-width apart, holding a dumbbell in each hand. Rack the dumbbells on your shoulders by bending your elbows and positioning your upper arms parallel to the floor.
- Keep your chest up, and step forward with your right leg. Lower your body by bending both knees until your right thigh is parallel to the floor and your left knee is just above the floor.
- Push through your right heel to return to the starting position. Repeat the movement with your left leg.
- Continue alternating legs for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Front Rack Lunge
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