Dumbbell Narrow Squat Lunge

Muscles worked

Setup

1. Stand with your feet close together, no more than 2-3 inches apart.
2. Hold a dumbbell in each hand at your sides with a neutral grip (palms facing in).
3. Roll your shoulders back and down, engaging your core to maintain an upright posture.
4. Fix your gaze on a point 5-10 feet in front of you to assist with balance.

How to do it

1. Inhale as you take a controlled step backward with one leg, keeping your feet on narrow, parallel tracks rather than stepping out wide.
2. Lower your hips vertically until your back knee is just above the floor and your front thigh is parallel to the ground.
3. Exhale as you drive through the mid-foot of your front leg to return to the starting narrow stance.
4. Maintain a 2-1-1 tempo: two seconds to lower, a one-second pause at the bottom, and one second to drive upward.

Form checklist

• Keep your front knee aligned with your second toe; do not let it cave inward.
• Maintain an upright torso to keep the emphasis on the quadriceps and prevent lower back strain.
• Ensure your back knee tracks directly under your hip at the bottom of the movement.
• Keep your core braced throughout the entire movement to prevent swaying.

Pro tips

• Focus on a slow eccentric phase to maximize time under tension for the quadriceps.
• Imagine 'zipping up' your inner thighs as you return to the start to increase adductor and pelvic floor engagement.
• Keep the weight distributed 60% on the front foot and 40% on the back foot for optimal glute and quad balance.

Make it harder

• Perform the exercise from a small deficit by standing on a 2-inch weight plate with the front foot to increase the range of motion.
• Hold the dumbbells in a 'front rack' position at shoulder height to increase the demand on the core and upper back.

Frequently asked

What muscles does the dumbbell narrow squat lunge work?

The dumbbell narrow squat lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the dumbbell narrow squat lunge?

The dumbbell narrow squat lunge uses dumbbell.

Is the dumbbell narrow squat lunge good for beginners?

The dumbbell narrow squat lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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