Jumping Glute Lunge With Dumbbells
Builds strength and muscle in the glutes, quads
CardioBeginnerStrengthJump
At a glance
| Muscles worked | Primary: Glutes, quads. Secondary: Hamstrings, calves |
|---|---|
| Muscle group | Cardio |
| Difficulty | Beginner |
| Type | Strength · Jump |
| Sets & reps | 3 sets × 8-10 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the glutes, quads
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- Dumbbells optional
Coaching tips
Benefits
Builds strength and muscle in the glutes, quads
Common mistakes
Rushing and losing form
Make it harder
Add height or distance with control
Make it easier
Lower the intensity and reduce the range
Breathing
Exhale on the effort
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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