Hamstring Exercises

Dumbbell Lunges

This exercise uses dumbbells instead of barbells to strengthen and build the legs.

Dumbbell Lunges - Step 1 Dumbbell Lunges - Step 2


  1. Grasp a dumbbell in each hand.
  2. Stand with your feet about 8 inches apart, toes facing forward.
  3. Take a step forward (2-3 feet) keeping your abs drawn in and your upper body straight.
  4. Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground.
  5. Lower your body to just above the floor and hold for a moment before returning to the starting position.


  • Do not the pressure of your body on your knee during this exercise.
  • The knee you are leaning forward on should not move beyond the toe of this foot.

Dumbbell Lunges - Muscles Worked

Primary Muscle: Hamstrings
Secondary Muscle: Calves, Quads, Glutes
Equipment Type: Dumbbell

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