Dumbbell drop-step lunge: how to do it and what it works
Dynamic lunges with a drop step for unilateral strength and braking control.
- Main muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductors, Hamstrings
- Equipment
- Dumbbell
How to do it
Dumbbell drop-step lunge
Dynamic lunge with dumbbells in which the drop step lets you practice braking, hip and knee control before recovering the top position.
Form. Start upright, take one leg back with control and plant both feet before lowering; return pushing the floor away without turning the pelvis.
Common mistake. Dropping too fast, taking a step that is too short, letting the knee close in, or swinging the dumbbells.
