Offset Dumbbell Lunge

The offset dumbbell lunge increases strength in the legs with an emphasis on the quads, hamstrings and glutes. The offset positioning adds a slight variation to the movement and improves core stability.


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    Grab a dumbbell with one hand and bring it up to your shoulder. Position yourself in a shoulder-with stance, making sure back is straight. This is your starting position.
  2. Offset Dumbbell Lunge
    Step forward with your opposite leg and slowly lower your body until your front knee is bent at least 90 degrees. Your rear knee should nearly touch the floor. Keep your torso as upright as possible, pause, then push yourself to the starting position as quickly as you can.

Trainer’s Tips

  • Be sure to keep strong posture and do not allow lunging knee to extend beyond toes.
  • Do not allow the heel of the front foot to rise.
  • Do not allow the weight to carry you forward.