Exercise guide
Dumbbell Squat Royalty Lunge
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This compound movement targets the glutes—specifically the gluteus medius—and quadriceps by adding a lateral cross-over to a traditional lunge, enhancing hip stability and lower body aesthetics.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides with a neutral grip.
- Engage your core and pull your shoulder blades back and down to maintain a tall, upright posture.
- Fix your gaze forward and distribute your weight evenly across both feet.
How to do it
- Inhale as you shift your weight onto your lead leg and step your trailing leg back and diagonally across your midline (like a curtsy).
- Lower your hips until your front thigh is nearly parallel to the floor, ensuring your front knee stays aligned over your ankle.
- Exhale as you drive through the heel of your front foot to return to the starting hip-width stance.
- Perform the next repetition by switching legs, alternating sides with a controlled, rhythmic tempo.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders forward.
- Ensure your front knee tracks in line with your toes and does not cave inward.
- Keep your hips as square to the front as possible despite the diagonal step.
- Maintain a vertical torso to keep the emphasis on the glutes and quads.
Pro tips
- Focus on the 'mind-muscle connection' by squeezing the glute of the front leg at the top of each rep.
- To increase glute medius recruitment, step further across the midline while keeping your front foot firmly planted.
Make it harder
- Add a 2-second pause at the bottom of the lunge to eliminate momentum and increase time under tension.
- Hold a single dumbbell in a goblet position at chest height to further challenge your core stability and postural muscles.
Frequently asked
- What muscles does the dumbbell squat royalty lunge work?
- The dumbbell squat royalty lunge primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell squat royalty lunge?
- The dumbbell squat royalty lunge uses dumbbell.
- Is the dumbbell squat royalty lunge good for beginners?
- The dumbbell squat royalty lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps