The Dumbbell Lunge is a foundational movement in CrossFit and functional fitness that trains single-leg strength, coordination, balance, and core control. Performed with a dumbbell in each hand, this movement challenges the lower body in a way that squats and deadlifts cannot—by isolating each leg individually while maintaining a strong, upright torso. Lunges can be performed in a variety of directions—forward, backward, walking, or lateral—but the dumbbell lunge remains one of the most straightforward and effective ways to train unilateral strength.
In CrossFit, the dumbbell lunge often appears in workouts that test movement efficiency, midline endurance, and grit under fatigue. Because you’re holding weights in each hand, the movement also challenges grip strength and upper-body posture throughout every step. Whether you’re lunging for distance, time, or reps, this movement builds durability and develops the kind of leg strength that transfers directly to Olympic lifts, gymnastics positions, and everyday life.
It's simple, scalable, and brutally effective—a classic movement that never loses relevance, no matter how experienced you are.
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4 rounds of: 3 min on / 1 min off
50 Single unders / Double unders
14 DB snatch
20 DB lunges
Max burpee box jump overs
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AMRAP 8
6 Knee raises/knees to elbows/T2B
6 Ring rows/pull ups/C2B
12 DB FR Reverse lunges
12 DB Shoulders to overhead
Rest 3 min
AMRAP 8
12 Power Snatch
12 Sumo deadlift high pull
18 V-ups
18 Box jumps
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AMRAP 14
500 m bike
14 Alt. DB snatch
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
The dumbbell lunge targets the entire lower body while engaging the upper body and core for support and balance. The primary movers are the quadriceps, which power the front leg through the lunge and control the descent. The glutes and hamstrings activate during the push-off phase, especially when the front heel is engaged properly. These muscles work in tandem to extend the hip and stabilize the pelvis.
The calves and foot stabilizers are active throughout, keeping your balance and helping you control your step. Meanwhile, your erector spinae and deep abdominal muscles remain engaged to hold your posture upright and resist lateral sway caused by the independent dumbbells. The shoulders, arms, and grip muscles must also stay active to stabilize and carry the load throughout the set.
All of these muscle groups are trained under dynamic tension, making the dumbbell lunge a powerful way to build strength and control that directly translates to sport, movement, and everyday life.
Begin by holding a dumbbell in each hand at your sides, with your arms extended and your palms facing inward. Stand upright with your feet about hip-width apart, your core engaged, and your gaze straight ahead. From this position, step forward with one foot, allowing your front knee to bend while the back knee drops toward the floor. Aim for a 90-degree bend in both knees at the bottom of the lunge.
Your torso should remain upright and braced, with your shoulders stacked directly over your hips. The back knee should hover just above the ground without touching it, while the front foot remains flat and balanced. From this position, drive through the heel of your front foot to return to the starting stance, standing tall with full extension at the hips and knees. Alternate legs for each repetition, or perform all reps on one leg before switching, depending on the programming.
Control is the key. Rushing through lunges not only diminishes the benefit but increases the risk of imbalance and sloppy mechanics. Each rep should feel deliberate and grounded.
Dumbbell lunges are a staple in smart training for good reason—they work. They build strong, mobile, and coordinated legs while reinforcing posture and balance. They expose imbalances and force you to address them. They improve flexibility and strength in the hips, knees, and ankles, all while challenging your core to stay engaged and aligned.
From CrossFit Games athletes to everyday movers, dumbbell lunges have proven their value time and time again. They’re accessible, effective, and endlessly versatile. Add them to your training and you'll quickly see the results in your squat, your clean, your running—and in how confidently you move through the world.
The dumbbell lunge builds the kind of strength you can use. And that’s why it belongs in every serious training program.
The dumbbell lunge develops strength where it often goes undertrained—in single-leg stability, hip control, and lower-body alignment. While squats and deadlifts are excellent for bilateral leg development, they can mask asymmetries and leave imbalances unaddressed. Lunges force each leg to work independently, revealing and correcting weaknesses that may otherwise go unnoticed.
This movement also builds resilience. Because of the instability introduced by walking or stepping, your body must learn to control force and adapt under load. That means stronger joints, better coordination, and more stable positions in Olympic lifts and gymnastic holds. The dumbbell lunge improves athletic movement patterns, enhances injury prevention, and builds real-world strength that transfers far beyond the gym.
It’s also highly scalable. You can use heavier weights for strength, lighter weights for conditioning, or tempo variations for time-under-tension training. Whether you're in the middle of a long chipper or performing heavy lunges for load, this movement meets you exactly where you are—and pushes you further.
