3D dumbbell lunge

The 3D dumbbell lunge is a sequence of lower-body exercises that target the muscles of the glutes, quads, and hamstrings from a variety of angles. It consists of one curtsy lunge with each leg, followed by one reverse lunge with each leg. This lunge variation is most commonly performed for multiple rounds as part of a lower-body circuit or workout.


  1. Builds size and muscular endurance in the quads, glutes, and hamstrings
  2. Develops core strength and hip stability to maintain proper positioning of torso
  3. Works muscles in different planes of motion
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3D dumbbell lunge Images


3D dumbbell lunge Instructions

3D dumbbell lunge muscle diagram