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Dumbbell Static Lunge

Dumbbell Static Lunge
Muscle Groups
  • Abs and Core
  • Hips & Buttocks
  • Legs
  • Leg strength
  • Glute strength


The dumbbell static lunge is a good exercise for beginners because it does not require a great deal of balance to perform. The static position keeps the resistance on the lead leg and helps keep your trunk upright. Static lunges sculpt your legs and glutes while providing additional performance related benefits. If you play a sport the static lunge will help you create more powerful legs.


  • Holding the dumbbells in your hands, stand with your feet split forward and backward, about 18 to 24 inches apart.
  • Bend your legs and descend onto the front leg, allowing the back knee to come close to the ground.
  • Keep the weight on the front heel and maintain a straight torso.
  • Extend your legs and return to the standing split position.


  • The heel of the front foot coming off the ground
  • Rounding the back
  • Leaning the torso forward

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