Strength

Dumbbell Jump Lunge

The Dumbbell Jump Lunge exercise targets your lower body, primarily the glutes, legs, and core. It combines cardio, endurance, stability, and strength training, ensuring both sides of your body are worked equally.

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Dumbbell Jump Lunge instructions

Step-by-step instructions

1

Stand upright holding a dumbbell in each hand at arm’s length by your sides.

2

Step forward with one foot while lowering your body down into a lunge position.

3

Explosively push upward, jumping into the air and switching your foot positioning mid-air.

4

Land softly by bending your knees, ending again in a lunge position with your other foot now forward.

5

Repeat this process, alternating legs for the duration of your workout. Remember to keep your upper body upright and engage your core throughout the exercise.

Stand upright holding a dumbbell in each hand at arm’s length by your sides.

Step forward with one foot while lowering your body down into a lunge position.

Explosively push upward, jumping into the air and switching your foot positioning mid-air.

Land softly by bending your knees, ending again in a lunge position with your other foot now forward.

Repeat this process, alternating legs for the duration of your workout. Remember to keep your upper body upright and engage your core throughout the exercise.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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