Stationary Glute Lunge with 2 Dumbbells
Stationary lunge that emphasizes glute activation with bilateral dumbbell loading.
Glutes & HipsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: glutes. Secondary: quads, hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 8-12 each side |
| Estimated calories burned | ~30 kcal |
How to do it
- Hold a dumbbell in each hand and step into a split stance.
- Lower until the back knee nearly touches the floor.
- Drive through the front heel and glute to return to the start.
- Keep the torso upright and core braced.
- Complete reps then switch sides.
Equipment
- Dumbbells
Coaching tips
Benefits
Stationary lunge that emphasizes glute activation with bilateral dumbbell loading.
Common mistakes
Avoid letting the front knee cave or the torso lean excessively.
Make it harder
Increase dumbbell weight or add a forward torso lean for more glute bias.
Make it easier
Use bodyweight only or reduce depth.
Breathing
Inhale as you lower, exhale as you drive up.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.