Dumbbell One Arm Lunge
The Dumbbell One Arm Lunge targets your legs and core while improving balance and stability.
- Stand upright holding a dumbbell in one hand.
- Step forward with the opposite leg into a lunge position.
- Lower your body until both knees are bent at about 90 degrees.
- Push through the front heel to return to the starting position.
How to perform the Dumbbell One Arm Lunge
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell One Arm Lunge using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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