Dumbbell Squat + Lunge

See how to do a dumbbell squat and lunge combo with SHOCK Personal Trainer Ashley Steele!

How to Dumbbell Squat + Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Squat,  Lunge  

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Grab a pair of weights and stand in good posture with the feet placed just outside of the hips, shoulder blades pulled back, spine and head in good posture.

  2. Squat back and down, keeping the knees behind the feet and aligned with the toes. Push through the hips to drive the body to the standing position. Pause briefly.

  3. Step into a forward lunge with either leg and then repeat with the opposite side. Repeat the movement pattern and continue alternating from a squat to a forward lunge for the specified amount of time or repetitions.

  4. You should feel this working your glutes, hamstrings, and quads.

Alternative Exercises:

Bodyweight Squat + Lunge  Alternating Lunge Jump

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