Despite its somewhat mixed reputation in the training community, the sumo deadlift is an excellent full-body movement that builds strength, muscle mass, and athleticism. The objective is simple: grab a barbell and lift it off the floor. But, unlike the traditional deadlift, where your feet are a few inches apart, you have to assume a wide stance, hence the ‘sumo.’

A notable benefit of sumo deadlifts is that the movement trains a range of lower and upper body muscles. Another benefit is the excellent overloading potential in the form of adding weight to the bar as you get stronger. The third sumo deadlift benefit is the grip strength you develop from holding onto a heavy barbell. As such, many other gym exercises and everyday activities become more manageable.

We recommend including sumo deadlifts early in your training, preferably first or second. Once you’ve mastered the proper form, load more weight and train in the 4 to 8 repetition range.

Level of Exercise: Intermediate

How to do a Sumo Deadlift

1. Load the barbell and set it on the floor.
2. Stand in front of the bar with your feet spread wide and toes pointing out. Your shins should be close to the bar but not in contact.
3. Bend forward and grab the barbell with a double overhand grip (palms facing back). Your hands should be shoulder-width apart, with your elbows a few inches from the insides of your knees.
4. Bring your shoulders back and lift your chest. Doing so will straighten your back, place your hips at the correct height, and bring your shins against the barbell. Set yourself to the barbell, don’t bring the barbell to your body.
5. With your body tense and arms straight, take a deep breath into your belly.
6. Pull the barbell forcefully as you dig your heels into the floor.
7. Extend your knees and hips as the barbell travels in a straight vertical line and close to your body.
8. Squeeze your glutes at the top to complete the repetition but don’t hyperextend your back, as doing so places unnecessary stress on your spine.
9. Hold the top position for a moment.
10. Lower the barbell in a controlled manner, making sure it descends in the same vertical line close to your thighs, knees, and finally––shins.
11. Set the barbell on the floor as you exhale.
12. Retract your shoulder blades again, take another breath, and repeat.

What muscles does the sumo deadlift activate?

The primary muscle groups involved in the sumo deadlift are the hamstrings and glutes, which cover the back of your thighs and make up the buttocks region (1). Both muscle groups create the necessary force for hip extension, which occurs as you lift the barbell off the floor and straighten your body (2, 3). 

Your quadriceps are the third major muscle group that works during sumo deadlifts (1). The muscle group covers the front of your thighs and produces knee extension (straightening of the leg) as you pull the barbell off the floor and move it up (4). Similarly, the adductors (inner thigh muscles) contribute to lower body stability and assist in lifting the weight (1).

Aside from the lower body musculature, sumo deadlifts train a range of upper body muscles. The most notable example is the back complex, which consists of several muscles, including the erector spinae, latissimus dorsi, rhomboids, and trapezius (1). These muscles flex isometrically to create a rigid torso position and keep your spine safe and neutral.

The entire midsection also flexes isometrically, contributing to torso rigidity, protecting your spine, and allowing you to exert maximum force to lift the loaded barbell off the floor.

Your shoulders, arms, and forearms play a crucial role in supporting the weight in your hands. These muscles play an isometric role during the deadlift, and holding the barbell would be impossible without them.

Progression into a Sumo Deadlift

Assuming a sumo stance for the deadlift comes easily for some people. If you struggle to get into the proper position for a sumo deadlift, you should start working on your hip mobility and adductor flexibility.

A dedicated hip mobility drill will open up the area, allowing you to more easily spread your feet for the sumo deadlift and get into the starting position. Good exercises you can do for hip mobility include leg swings, lying hip rotations, kneeling lunges, and the Cossack squat. We recommend doing some mobility work at least once per week and performing some bodyweight Cossack squats and leg swings before your deadlift session.

Similarly, stretching your adductors will open up the area more because you will increase these muscles’ lengthening ability. Good stretches include the frog stretch, standing wide-knee stretch, and seated adductor stretch.

As for the strength to do sumo deadlifts, you can use 10-pound bumper plates on a standard barbell. Doing so is beneficial for elevating the barbell to the correct height without having to train with 135 pounds. Perform the movement and gradually increase the load until you can lift 135 pounds safely. From there, you can switch to metal or rubber-coated plates.

Variations and Modifications of the Sumo Deadlift

1. Conventional Deadlift

As briefly mentioned above, the conventional deadlift variation is where your feet are spaced a few inches apart. As a result, your elbows are to the outsides of your knees. Conventional deadlifts appear to cause slightly greater back activation, whereas sumo deadlifts seem advantageous for training the quadriceps more effectively (1).

2. Sumo Pause Deadlift

The sumo pause deadlift is an incredibly challenging variation that develops your strength from the bottom. Instead of lifting the bar in one uninterrupted motion, you have to raise the barbell a couple of inches off the floor, pause for a second or two, and complete the repetition. 

3. Resistance Band Sumo Deadlift

Resistance band sumo deadlifts are beneficial for those training at home with no access to a barbell. The objective is to take a long looped band, step over both ends, grab the middle, and perform sumo deadlifts as you would with a straight bar.

Mistakes to Avoid

Not Bringing Your Knees Out

A common mistake with the sumo deadlift, particularly among people used to the conventional lift, is keeping the knees pointing forward. Doing so limits your ability to get into the correct position and can lead to hip pain. Avoid the error by spreading your feet as wide as your mobility allows and bringing your toes out. Doing so will rotate your legs and cause your knees to point in the right direction, leading to safer and stronger deadlifts. 

Not Gripping The Bar Correctly

Another error with the sumo deadlift is placing your hands too close or far from one another. A wider grip forces your torso to become more horizontal, making it more challenging to get into the correct position. In contrast, a narrow grip can make it challenging to support the barbell and keep it balanced during each set. Avoid the error by bringing your arms straight down as you set yourself up.

Hyperextending at the Top

The third common error with the deadlift is pulling the barbell to the top and hyperextending your back as you complete the rep. Doing so offers no benefits and only places stress on your spine. Avoid the mistake by lifting the bar in a straight line, extending your hips fully, and holding that position for a second before lowering the barbell.

Similar Exercises to the Sumo Deadlift

T Bar Row

T bar rows are a fantastic movement that strengthens a range of major muscles in the body. Like sumo deadlifts, the T bar row develops your entire back, midsection, and arms. The objective is to bend forward over a T bar station, grab the weight, and repeatedly pull it to your mid-torso.

Hip Thrust

Hip thrusts are among the most effective compound exercises for the posterior chain: hamstrings, glutes, and lower back (5). The objective is to position your upper back against a flat gym bench and place a loaded barbell over the crease of your hips. Once in position, engage your posterior muscles to extend your hips and lift the barbell to the ceiling.

Reverse Hyperextension

Reverse hyperextensions aren’t as popular as rows, hip thrusts, and deadlifts, but the movement develops your posterior chain effectively (6). The objective is to position yourself over a reverse hyperextension machine and straighten your legs. Engage your posterior muscles to raise your legs and align them with your torso. You then have to lower your legs slowly before lifting them again, doing as many repetitions as possible.

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Kettlebell goblet squats are a fantastic assistance exercise that strengthens your quadriceps, core, upper back, and shoulders. The objective is to grab a kettlebell, lift it in front of your chest and perform squats. Doing so forces you to maintain a more upright posture, which leads to better activation in the arms, shoulders, abs, and upper back.

A notable benefit of goblet squats is that you work your quadriceps better. Having a more upright torso prevents you from relying on hip extension, and your quadriceps have to work extra hard to create knee extension.

Using a kettlebell is not that different from using a dumbbell, and you’re working the same muscles and training through an identical range of motion. Using a barbell is different because you must support it on top of your shoulders instead of holding it in front of your chest.

We recommend including the kettlebell goblet squat near the middle of your lower body workouts. Pick a moderately-heavy dumbbell and do between 10 and 15 reps on each set.

Level of Exercise: Intermediate

How to do a Kettlebell Goblet Squat

1. Grab a kettlebell by the horns––both sides of the handle with palms facing one another.
2. Lift the weight in front of your chest with your elbows bent. Keep the kettlebell close to your body.
3. Bring your shoulders back and position your feet in a comfortable stance with toes pointing slightly out.
4. Take a breath and engage your abs.
5. Descend by bending your knees and maintaining an upright torso as you move down.
6. Squat until your thighs are parallel to the floor and your elbows are between your thighs.
7. Hold the bottom position for a moment.
8. Push through your heels to move up, keeping the kettlebell close to your body.
9. Exhale as you straighten your legs.
10. Take another breath and repeat.

What muscles does the kettlebell goblet squat activate?

The primary muscles that work during the kettlebell goblet squat are the quadriceps, which make up the front of our thighs and produce knee extension (straightening of the legs) (1, 2). Our quadriceps activate as we start moving down and produce a lot of force to move back to the top. Holding the kettlebell in front of your torso forces you to stay more upright, which leads to superior quad activation.

Our hamstrings and glutes also contribute during goblet squats, but not much. Hip extension occurs to a lesser degree compared to other movements, such as low-bar back squats. The primary role of the glutes and hamstrings is to keep our pelvis and knees stable throughout the exercise.

The entire midsection musculature also works during goblet squats. All of the muscles in the area flex isometrically to provide torso support, allowing us to do repetitions and support the kettlebell in front of our chest. Similarly, the upper back musculature contributes to shoulder and torso stability. 

Our shoulders, biceps, and forearms engage to help us support the kettlebell in front of us as we squat.

Tips on Technique and Form when Performing a Kettlebell Goblet Squat

A crucial piece of advice for safe goblet squats is to start with a light kettlebell and learn how to perform the movement. Using too much weight can cause your back to round, increasing the risk of falling forward or shortening the range of motion. Pick a weight that allows you to perform at least ten good repetitions per set.

Our second tip for the movement is to keep the weight close to your chest from start to finish. Doing so allows you to create a natural ‘shelf’ for the weight to rest upon, reducing the tension on your shoulders and biceps. Keeping the kettlebell too far forward makes it more challenging to maintain balance and increases the risk of overworking the relatively small supporting muscles.

The third thing to keep in mind for goblet squats is to sit back into your heels as you descend. Doing so is vital for performing the squat correctly by keeping your weight on your heels and torso upright. Many trainees lean forward and place more weight on the balls of their feet as they squat, increasing the risk of losing their balance.

Variations and Modifications of the Kettlebell Goblet Squat

1. Pause Goblet Squat

Pause goblet squats are an effective variation that improves your technique and leads to better muscle activation. The objective is to descend and hold the bottom position for at least two seconds. Doing so prevents you from ‘bouncing’ off the bottom and instead forces your quadriceps to work extra hard.

2. Dumbbell Goblet Squat

Dumbbell goblet squats are simply a variation you perform by holding a dumbbell instead of a kettlebell. You must position the dumbbell vertically and place your palms against the top weight plate. The exercise is identical to kettlebell squats, and picking between a dumbbell and kettlebell mostly comes down to convenience.

3. Sumo Goblet Squat

Sumo goblet squats are a variation you perform by spreading your feet wider than usual. Doing so is beneficial for engaging your adductors (inner thigh muscles) more effectively.

Mistakes to Avoid

Shortening the Range of Motion

One of the most common mistakes with any squat is shortening the range of motion. Trainees often lack the necessary mobility for a full range of motion squatting or use too much weight that stops them from reaching the bottom. Avoid the error by starting with bodyweight squats to assess your range of motion. If mobility isn’t an issue, begin with a light kettlebell and always descend until your thighs are parallel to the floor before moving back up.

Leaning Forward

The second common error with goblet squats is leaning forward. Doing so is bad because it shifts your weight over the balls of your feet, causing you to lose your balance and fall forward. Avoid the mistake by sitting back into your heels as you move down. That way, you’ll be able to maintain an upright torso more efficiently and keep the weight closer to your center of gravity.

Holding the Weight Away From Your Body

The third mistake with goblet squats is not keeping the weight close to your chest. Doing so puts unnecessary pressure on your biceps and deltoids, leading to fatigue and forcing you to stop the set before you’ve stimulated your quadriceps. Instead, you should keep the kettlebell close to your chest. You might even rest the weight against your torso if that feels comfortable.

Similar Exercises to the Kettlebell Goblet Squat

Front Squat

Front squats are familiar to goblet squats in many ways. You must support the weight in front of your body and maintain a relatively upright torso. Doing so leads to better quadriceps activation and prevents your posterior chain musculature (glutes and hamstrings) from taking over (3).

Bulgarian Split Squat

Bulgarian split squats are an excellent accessory exercise that develops your quadriceps and glutes (4). The objective is to elevate your rear leg on a gym bench, plyo box, chair, or something sturdy, bring the front leg forward, and squat. Doing so is fantastic for developing both sides of your body evenly and preventing muscle imbalances.

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The sumo squat is an effective but often overlooked variation that strengthens the lower body and works our inner thigh muscles. The exercise gets its name because you have to assume a wider stance, similar to a sumo wrestler.

Adding sumo squats to your arsenal of lower body exercises is a great way to change up your training, improve adductor strength, and build muscle in your entire body. Doing sumo squats can also improve posterior chain (glute and hamstring) activity because the movement emphasizes hip extension.

Sumo squats are also fantastic for taller lifters who struggle with technique or fail to engage their quadriceps well on other leg exercises. Aside from its benefits inside the gym, the sumo squat can also benefit our sports performance and everyday life.

How to do a Sumo Squat

1. Set the barbell at collarbone height. 
2. Stand in front of the barbell and place your hands evenly over it, slightly wider than shoulder level apart.
3. Tuck your head underneath and position your upper trapezius against the barbell.
4. Plant your feet on the floor, take a breath, and extend your knees to unrack the barbell.
5. Take a couple of steps back to clear enough space for safe squatting.
6. Widen your stance as comfortably as you can and position your toes at a 45-degree angle. Ensure that your knees also point in the same direction.
7. Bring your chest out, engage your abs, and take a breath.
8. Descend as low as you comfortably can while keeping your heels in contact with the floor.
9. Once you reach the bottom position, hold for a moment and press through your heels to squat back up. Exhale near the top.
10. Take another breath and repeat.

What muscles does sumo squat with a barbell activate?

The quadriceps are the primary muscle group that works during sumo barbell squats (1). The muscle covers the front side of our thighs and produces knee extension (straightening of the leg) (2). Our quadriceps work hard to control the descent, then reach peak activation as we start going back up.

Our glutes and hamstrings also contribute to the sumo squat. Unlike other squat variations, there is significant torso lean on sumo squats, which means we have to rely on hip extension more. Since our hamstrings and glutes are essential in driving our hips forward, sumo squats train these muscles better.

Our adductors, the inner thigh muscles, also activate during sumo squats. The muscle group primarily works to keep us stable and in position. But thanks to the wider stance, our adductors are at a mechanical advantage, allowing them to contribute.

Sumo squats are also great for engaging our core musculature, which works hard to keep us stable and in position. In addition, our rectus abdominis, transverse abdominis, erector spinae, obliques, and upper back muscles flex isometrically to maintain a rigid torso.

Tips for Proper Execution of the ​​Sumo Squat with a Barbell

A beneficial cue for squatting is to imagine that you’re trying to sit inside an invisible chair on your way down. Doing so will help you keep the load over mid-foot, allowing you to remain balanced and use your strength effectively.

Another vital tip for sumo squatting is to keep your knees pointed out. Trainees with flat feet or weak adductors might find themselves with caving knees, which can lead to injuries. 

Maintaining a good spinal position is also essential for your safety and optimal performance. Keep your chest out to ensure a neutral spine. Filming some of your working sets can also help you see your spinal position while squatting.

A simple way to make the sumo squat more effective is by adding a brief pause at the bottom. Doing so will make the movement more challenging and allow you to better activate your lower body musculature.

Variations and Modifications of the Sumo Squat (barbell)

1. Box Sumo Squat

The box sumo squat is a variation where you place a box or another similar object behind yourself. You then squat down, tap the box with your buttocks, hold the position for a moment, and go back up. Box squats are beneficial for reinforcing proper mechanics and learning how to do each repetition in the same way.

2. Pause Sumo Squat

The pause sumo squat is a great variation that builds strength at the bottom position. Instead of going down and squatting up immediately, you hold the bottom position for one to three seconds. Doing so prevents you from using the stretch reflex and instead forces your muscles to produce more force.

3. Safety Bar Sumo Squat

The safety bar sumo squat is the same as the barbell version. The primary difference is that you’re using a safety bar, which offers some unique benefits. For example, a safety bar requires less shoulder and upper back mobility to use.

Mistakes to Avoid

A common mistake related to sumo squats is not assuming a wide enough position. Some trainees widen their stance by an inch, thinking they are doing a sumo squat. But to make good use of the exercise and reap its benefits, you have to widen your stance significantly more than usual. As a rule, you should begin with 1.5 times the stance you use for regular squats.

Another common mistake with sumo squats is not descending enough. The error is common with all squat variations and typically comes from using too much weight. Aside from that, poor adductor flexibility might prevent you from squatting deep enough with a sumo stance. Aim to have your thighs become parallel to the floor on each repetition.

You should also be careful not to lean forward when doing sumo squats. Leaning forward often comes from poor ankle mobility, which forces your heels to lift off the floor as you descend. Shifting the load on your toes can lead to instability and prevent you from training well. Even worse, doing so can lead to an injury. Take good care of your ankle mobility, and consider a coach who can review your squatting technique if you’re dealing with instability.

Similar Exercises to the Sumo Squat (barbell)

Goblet Squat

The goblet squat is a variation where you hold onto a dumbbell in front of your chest as you squat. You have to assume a slightly wider stance so there is enough room for your elbows to travel between your thighs on your way down. Aside from the wide stance, goblet and sumo squats are similar because they train many of the same muscles and offer an excellent overloading potential.

Front Squat

Front squats are a variation where you support a barbell on the front side of your shoulders. Thanks to the position, you have to maintain a more upright torso and engage your core muscles much more. The front squat is similar to sumo because you’re using a barbell in both movements, the mechanical tension is high, and you train your whole body.

Back Squat

The back squat is the same as a sumo squat. The barbell position is the same, you’re training through the same range of motion, and you get to develop many of the same muscles. The only difference is sumo has you assume a wider stance.

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Most people prefer forward lunges because they feel more natural and are easier to learn. But challenging yourself to master the reverse lunge will provide unique benefits, translating to muscle gain, good stability, and healthy knees.

Lunging back is beneficial because you place less stress on your front knee and engage your glutes and hamstrings more effectively.

Another benefit of the movement is that the stability requirements are more significant, leading to superior core activation and improved balance. As a result, you become more athletic and better able to perform many gym exercises and everyday tasks.

Our most important tip for the reverse lunge is to perform each repetition slowly and with good body control. Aim for fluid motions and avoid rushing repetitions.

You can integrate reverse lunges near the middle of your leg training. Start with bodyweight lunges and gradually introduce external weights as you learn how to do the exercise correctly.

Level of Exercise: Intermediate

How to do a Reverse Lunge

1. Assume the starting position by standing tall with your shoulders back, abs tight, gaze directed forward, and hands on your hips. 
2. Have your feet in a comfortable stance (roughly shoulder-width apart) with your toes pointing slightly out.
3. Take a breath and bring the right leg back, landing on the ball of the right foot. Immediately sink into a lunge by bending your front leg.
4. Descend until your front thigh is almost parallel to the floor and your rear knee is an inch or two from the floor. The stride length will vary from person to person, but you should avoid using short and extended steps. A good stance is when your front shin remains relatively vertical (knee over ankle) as you descend.
5. Pause at the bottom and engage your front leg to bring yourself back to the top.
6. Bring the right leg to the starting position, maintain the shoulder-width apart stance, and exhale as you reach the top.
7. Take another breath and lunge back with your left leg, landing on the ball of your left foot.
8. Keep alternating throughout the set and perform equal reps for both legs.

What muscles does the reverse lunge activate?

The primary muscles that work during a reverse lunge are the quadriceps, which make up the front of our thighs and produce knee extension (straightening of the leg) (1). Our quadriceps engage as soon as we lunge and become increasingly active as we move back to the top position. The muscle group is also vital for knee stability and hip flexion, which occurs as we lunge back.

Our glutes are the second muscle group with an active role during reverse lunges. The muscle makes up a large percentage of the buttocks, and its primary function is hip extension, which occurs as we start moving up after lunging (2). Our glutes also extend each leg back and promote hip stability.

Similarly, our hamstrings contribute to lunges by assisting the glutes with hip extension and promoting stability at the knees and hips (3).

As mentioned above, the movement also leads to better midsection activation because of its higher stability demands. The abs, obliques, and other muscles flex isometrically, contributing to torso rigidity. Our back musculature engages similarly to keep the spine stable, and our shoulder blades retracted.

Reverse Lunge Vs. Forward Lunge 

The reverse and forward lunge are similar in many ways. Both exercises feature identical movement patterns, train the same muscles, and have similar ranges of motion. Performing either movement will promote muscle and strength gain in your lower body, improve your balance, and reduce the risk of side-to-side muscle imbalances. 

An apparent difference between the two exercises is that you initiate a forward lunge by bringing one foot forward, whereas the reverse lunge requires you to move the leg back. Despite being similar, the two exercises feel different and impact your body in unique ways. 

Regular lunges activate your quadriceps from the moment you step forward. The muscle group continues to work and becomes increasingly active as you lunge back to the starting position (4). You also feel your glutes engage, but their involvement is somewhat limited, and you mostly feel them at the bottom of each repetition.

In contrast, a reverse lunge doesn’t feel as demanding on the quadriceps initially but instead leads to superior glute and hamstring activation. Your quads also contribute, but their involvement becomes noticeable as you reach the bottom and move up.

Reverse Lunge Variations and Modifications

1. Curtsy Lunges

Curtsy lunges are a more challenging variation of the reverse lunge. The movement leads to fantastic glute activation and contributes to your overall balance. Instead of lunging straight back, you must bring your leg back and position the foot behind your front leg, descending into a curtsy. 

2. Stationary Reverse Lunges

Stationary reverse lunges are a beginner-friendly version of the exercise that works well for people who struggle with balance. First, bring one leg back and support yourself on the ball of the foot. Once in position, perform as many reps as possible and bring the leg forward. Next, bring your opposite leg back and perform the same number of reps.

3. Barbell Reverse Lunges

The barbell reverse lunge is another challenging variation that promotes muscle overload and develops lower body strength. You must place a barbell on your upper back, similar to how you would for a regular squat. From there, perform the exercise as you usually would.

Mistakes to Avoid

Lunging Close or Too Far Back

One of the most common mistakes people make with reverse lunges is extending the back leg too little or too much. Having your back leg too close to your body causes your front knee to travel over your toes, which can place stress on the joint. In contrast, having the back foot too far from your body makes it more challenging to keep your balance. The ideal stance is where your front shin remains vertical (knee over ankle) as you sink into a lunge.

Rounding Your Back

The second common error with lunges is rounding your back, which leads to instability, limits your performance, and contributes to poor posture. Avoid the mistake by bringing your shoulder blades back and down as you set yourself up for the movement, and maintain that rigid position until you’re done.

Similar Exercises to the Reverse Lunge

Split Squat (Dumbbell)

Split squats are a practical accessory exercise that offers many of the benefits you gain from reverse lunges. The two activities work one leg at a time, train the same muscles, and have similar ranges of motion.

Glute Kickback (Machine)

Machine glute kickbacks are not necessarily the same as reverse lunges, but the exercise is valuable for strengthening your posterior chain. As a result, your reverse lunge performance improves, and you find it easier to maintain your balance.

Lunge (Dumbbell)

Lunge (dumbbell): As discussed in a previous point, forward and reverse lunges are similar. Both movements offer fantastic benefits, and you should perform the one you enjoy more. You can switch between the two exercises every couple of months to keep your training fun and fresh.

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The dumbbell split squat is an effective exercise that works one side at a time, leading to balanced development, more stability, and a good mind-muscle connection. To perform the split squat, you must extend one leg forward and sink into a lunge. Descend until your posterior knee gets close to the floor and engage your quadriceps to extend your front knee. 

Aside from the above benefits, the split squat is beneficial because it overloads your leg muscles with less weight and develops strength. Your sports performance improves, and your leg strength makes everyday activities like walking and climbing stairs more accessible.

We recommend including the dumbbell split squat early in your training while you’re still new to the exercise. Start with the bodyweight version and introduce dumbbells after two or more weeks. You can then move the split squat near the middle or end of your leg training once you become more proficient with the movement.

Level of Exercise: Beginner

How to do a Dumbbell Split Squat

1. Grab a pair of dumbbells and get into the starting position with your feet in a comfortable stance, toes pointing slightly out, and arms extended and by your sides.
2. Extend your right leg forward through a lunge and plant the foot. The ideal stance will vary from person to person, but you don’t want to extend too far forward or plant the foot too close to your body.
3. Take a breath and descend by bending your front knee and transferring weight onto the front foot while keeping the heel in contact with the floor. Leaning forward slightly isn’t fatal, but your torso should remain upright.
4. Move down until your back knee is a couple of inches from the floor, and pause at the bottom for a second. Your rear foot should serve to anchor you in position.
5. Engage your quadriceps and squeeze your glutes to extend your front knee, bringing yourself to the top. Exhale as you move up.
6. Take another breath and repeat.
7. Once finished training the right leg, bring it back, lunge forward with your left one, and perform the same number of repetitions, using the same form.

What muscles does a dumbbell split squat activate?

The primary muscle group involved in the dumbbell split squat is the quadriceps, which make up the front of our thighs and produce knee extension (straightening of the knee) (1, 2). Our quadriceps engage as we begin to descend into a squat and become increasingly active as we move up. 

Our glutes and hamstrings also contribute during split squats, but their role is mainly limited to stability. Our glutes become more involved in the split squat if we extend the front leg enough to stretch the buttocks area (2). In contrast, our hamstrings mainly contribute to keeping the knee and hip stable. 

The midsection musculature also plays a role during the dumbbell split squat. Our rectus and transverse abdominis, obliques, and back muscles flex isometrically to provide torso support during the movement. Similarly, our arms, shoulders, and upper back play a minor role, allowing us to support weights in our hands during the exercise.

Tips on Proper Form when Performing a Dumbbell Split Squat

An important tip for an effective split squat is to find the proper stance. Your front foot shouldn’t be too close to your rear foot, but it also shouldn’t be too far forward. The ideal stance is when your front shin remains relatively vertical, and the front knee doesn’t move past your toes. Too much forward lean would place excessive stress on the front knee.

Another tip for a safe split squat is to push through the front foot heel once you’re ready to move back to the top. Doing so is beneficial for engaging your quadriceps and maintaining your balance during the split squat.

Breathing well is also crucial during the split squat. Consistent breathing provides the oxygen your muscles need and supports torso rigidity for a safer and more effective split squat. You should take a breath before descending and exhale as you push yourself back to the top position on each rep.

The fourth tip is to start with the bodyweight split squat and practice the proper technique for at least a couple of weeks before introducing dumbbells or a barbell. Split squats are highly technical and require good form, a solid starting position, and body control to benefit trainees.

Variations and Modifications of the Dumbbell Split Squat

1. Bulgarian Split Squat

The Bulgarian split squat is a variation where you elevate your rear foot on a sturdy object, such as a flat gym bench, plyometric box, or chair. Doing so makes the exercise more challenging, stretches the rear leg better, and increases the range of motion. It’s best to master the regular split squat before attempting the rear-leg elevated version.

2. Barbell Split Squat

A barbell split squat is a variation where you place a loaded barbell over your back instead of holding dumbbells. The variation is helpful for people who want to train with a heavier weight or prefer using a barbell.

3. Pause Split Squat

The pause split squat is a simple variation that prevents you from taking advantage of the stretch reflex at the bottom position. As such, your front quadriceps has to work extra hard to produce the necessary force for you to extend your front knee after descending. Move down, hold the bottom position for at least two seconds, and push yourself to the top position.

Mistakes to Avoid

Not Squatting Deep Enough

A relatively common error with the dumbbell split squat is shortening the range of motion, often because trainees use too much weight. Not squatting deep enough is bad because it prevents you from loading the front leg as effectively, making the movement less effective. Avoid the error by using lighter dumbbells or doing the bodyweight split squat if you must. Lower yourself until your back knee is almost to the floor, pause for a moment, and move back up.

Improper Stance

The second error with the split squat is improper foot stance. Trainees often bring the front leg too far forward or keep it too close to the body, neither of which is beneficial. Lunging too far makes it more challenging to maintain your balance and prevents you from loading the quadricep as effectively. In contrast, keeping your front leg too close to your body shortens the range of motion, makes the movement more awkward, and forces the knee to travel in front of the toes, putting stress on the joint. The ideal foot stance lets you keep your front shin relatively vertical and the heel planted on the floor.

Similar Exercises to the Dumbbell Split Squat

Goblet Squat

Goblet squats are a practical accessory exercise for the quadriceps. The objective is to hold a dumbbell or kettlebell in front of your chest as you perform the exercise. Doing so forces you to maintain a more upright torso which is beneficial for emphasizing the quadriceps and strengthening your upper back (3).

Lunge (Dumbbell)

Dumbbell lunges are similar to the split squat in many ways. Both exercises feature an identical movement pattern and range of motion, making them ideal for training and developing the same muscle group (4). The primary difference is that you assume a stance and maintain it until you’ve trained one side during a split squat. In contrast, the typical way to perform lunges is by alternating. You lunge forward, perform a repetition, move back to the starting position, and lunge with the opposite leg.

Dumbbell Step Up

Similar to the dumbbell split squat, step ups are a fantastic exercise for training one side at a time. The objective is to stand in front of a sturdy elevated object, such as a flat gym bench or plyo box, raise one leg, plant the foot, and engage the quadriceps to move up. Once at the top, lower yourself, extend the opposite leg and perform another repetition.

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Barbell lunges are a somewhat overlooked movement for the lower body. Most trainees prefer to lunge with a pair of dumbbells or kettlebells, but a barbell also works excellent. The objective is to place a bar on your back, similar to how you would for a squat. But, instead of moving up and down in a squatting pattern, you must lunge forward and press yourself back to the starting position with your front leg. 

A notable benefit of the barbell lunge is that you can pick from numerous variations. One option is alternatingly doing repetitions, lunging forward with one leg, then extending the opposite for the next repetition. Alternatively, you can plant one foot on the floor and do numerous stationary lunges before switching. You can even lunge backward to emphasize your posterior chain and place less stress on your knees.

Another advantage to the barbell lunge is the great overloading potential. Using a barbell allows you to train with more weight and cause significant mechanical tension in your legs. Performing lunges is also beneficial and necessary because the movement improves your balance and trains one leg at a time, reducing the risk of muscle imbalances. As a result, you become functional and much more athletic, better able to tackle everyday tasks, and stay safe while playing sports.

We recommend including the barbell lunge around the middle of your leg workout and doing the movement with a moderate load.

Level of Exercise: Intermediate

How to do a Barbell Lunges

1. Set the barbell over a squat stand and have it at collarbone height.
2. Stand in front of the bar, reach forward and place your hands evenly over it.
3. Tuck your head underneath the bar and place your trapezius muscle against it. Have your hands close or wide––whichever feels more natural and secure.
4. With your feet in line, tense your entire body, engage your abs, and take a breath.
5. Extend your knees to unrack the barbell and take several careful steps back to clear enough room for lunges.
6. Position your feet at a hip-width distance and take another breath.
7. Lunge forward and plant your foot on the floor. 
8. Immediately descend into a controlled lunge while keeping your upper body stable and barbell in position.
9. Descend until your back knee is an inch or two from the floor. Your front knee should be at a 90-degree angle in that position.
10. Hold the bottom position for a moment and press yourself back to the starting position by engaging your front quadricep. Exhale near the top.
11. Have your feet in line again, take another breath, and lunge forward, extending the opposite leg. 
12. Keep alternating from left to right until you finish the set.
13. Once finished, walk forward to the barbell stand, position the bar over the rack and rest it on top.

What muscles does the barbell lunge activate?

Our quadriceps are the primary muscle group that works during a barbell lunge (1, 2). The muscle group makes up the front side of our thighs and produces knee extension. As we lunge forward, our quadriceps control us on the way down and produce the necessary force for us to get back to the top position.

The gluteus maximus is the second muscle group with an active role in a barbell lunge (1). Our glutes cover the buttocks area and play an essential role in hip extension, core stability, and spinal health (3). The muscle group plays a role as we descend, but its primary function is to assist the quadriceps in bringing us back to the top position after lunging forward. 

Like the glutes, our hamstrings also contribute to lunges, but less so. The muscle group covers the rear of our thighs and serves two functions: hip extension and knee flexion. As we lunge forward, our hamstrings engage and assist the glutes in helping us remain stable and pushing ourselves off the bottom position.

Lunging is also beneficial for the adductors (inner thigh muscles), because they contribute to hip flexion and extension (1). The adductor magnus contributes to hip extension and assists the hamstrings and glutes during the lunge (4).

Aside from the lower body, a range of upper body muscles flex isometrically, allowing you to support the barbell behind your neck. Your entire back, chest, shoulders, arms, and midsection muscles produce force to help you remain upright as you perform lunges.

Tips on Proper Form with Barbell Lunges

Starting with an empty 20-kilogram barbell is beneficial because the load is manageable and allows you to get used to the exercise. Beginners who want to learn the barbell lunge could start with a lighter and shorter straight bar because the traditional one might be too long and heavy to handle safely.

You should always pick a load that allows you to train through a full range of motion. As you lunge forward, descend until your front thigh is almost parallel to the floor and your back knee is close to the floor. There is no point in handling a load that prevents you from training through a full range of motion.

Bring one foot forward enough when lunging forward, so your shin is vertical as you descend. Lunging forward too much might make it challenging to maintain your balance, whereas shorter strides would make the exercise feel awkward and stress your ankles unnecessarily.

Similarly, as you lunge forward, plant your entire foot into the floor, distributing your weight evenly between your toes, the ball of the foot, and the heel. Extend your leg forward, plant the foot, and sink into the lunge immediately. Press evenly through the entire leg once you reach the bottom, propelling yourself to the starting position.

Variations and Modifications of the Barbell Lunge

1. Barbell Reverse Lunge

The reverse lunge is an excellent variation of the classic exercise that effectively strengthens your posterior chain (glutes, hamstrings, and lower back). Instead of bringing your leg forward to descend into a lunge, get it back. Doing so is beneficial for emphasizing the muscles at the back and placing less stress on your knees.

2. Barbell Walking Lunge

The barbell walking lunge is a neat variation you can perform to have more fun with the exercise and introduce a true sense of progression. Instead of lunging forward, descending, and going back, you have to move forward with each repetition. You lunge forward, descend, bring the back foot forward, lunge, and keep alternating between left and right.

3. Barbell Stationary Lunge

Barbell stationary lunges are perhaps the most straightforward variation to master because you’re not alternating forward or back. Instead, you must lunge forward, plant one foot on the floor, and repeatedly descend, training the front quadricep. Once finished, bring your other foot forward and perform the same number of repetitions. 

Mistakes to Avoid

Shortening the Range of Motion

Perhaps the most common error with the lunge is shortening the range of motion, which can occur for various reasons. One common cause is using too much weight, which forces trainees to use compensatory tactics to complete each repetition. Another cause is simply not having the necessary skill and balance to sink into a deep lunge. The best ways to avoid the mistake are to practice the movement consistently and pick a load you can handle safely.

Taking Short Steps Forward

The second common mistake with lunges is bringing your feet too close in front of you. Doing so might make the movement less intimidating, but each repetition becomes less effective. For one, you can’t stretch the involved muscles as effectively, which could hinder growth and strength development. Second, short steps force your knees too far in front of your toes, causing more stress and increasing the risk of aches. You should learn to take long and deep steps forward, having your front shin vertical as you descend.

Leaning Forward

Leaning forward is the third mistake to watch out for during a lunge. Trainees often lean forward because doing so allows them to engage the posterior chain more effectively and take the tension away from the primary muscles: the quadriceps and adductors. Doing so might help you do extra repetitions, but giving the primary moving muscles a break is not a good way to make them grow. Avoid the error by keeping your torso upright from start to finish, forcing your quadriceps to do most of the work.

Similar Exercises to the Barbell Lunge

Goblet Squat

Goblet squats are a practical accessory exercise that strengthens your quadriceps (5). Like a barbell lunge, the goblet squat emphasizes your quadriceps because of your more upright torso position. As a result, you cannot rely on hip extension, forcing your quads to produce more force and extend your knees. Another similarity with the barbell lunge is that you can overload your legs with a lot of weight, causing more mechanical tension for growth.

Bulgarian Split Squat

Bulgarian split squats are similar to lunges because you have to extend one leg forward and support yourself on it as you move up and down. The objective is to elevate one leg on a gym bench or chair, bring the other leg forward, do as many squat repetitions as possible, then switch, and repeat.

Dumbbell Step Up

Similar to the barbell lunge, dumbbell step ups are an effective movement for training one leg at a time (6). Stand in front of a plyo box, gym bench, or chair with a dumbbell in each hand. From there, raise one leg, plant the foot on the elevated surface and use your front quadriceps to extend your knee, moving you up. Then, lower yourself to the starting position and extend your opposite leg.

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Despite its name, there is nothing sissy about this squat variation. The name of this exercise originates from ancient Greek mythology. Specifically, the Sissy Squat comes from Sisyphus – the founder and ruler of Ephyra.

After cheating death twice and committing numerous other wrongdoings, Sisyphus was punished. Zeus condemned Sisyphus, telling him that he would have to push a giant boulder up a hill. Once he reached the top, Zeus would free him. But each time the boulder got near the top, it tumbled back down, only for Sisyphus to start from the bottom. The punishment led Sisyphus to build a set of incredible quadriceps. Hence, the sissy squat got its name.

But why do the sissy squat? The exercise is excellent for overall quadriceps development. But because of its unique mechanics, it also emphasizes the rectus femoris better – one of the four quadriceps heads. 

How to do a Sissy Squat 

1. Stand next to a squat rack or wall where you can hold on for balance.
2. Bring your feet hip-width apart with toes pointing slightly out.
3. Optional: Elevate your heels on a couple of weight plates or hexagonal dumbbells. Doing so will allow you to stay balanced as you learn the movement pattern. Alternatively, have your heels remain in the air.
4. Engage your abs, bring your shoulders back, and take a breath.
5. Begin the movement by bending your knees as you support yourself on the balls of your feet. Your heels should be elevated or hanging in the air.
6. As you bend your knees, lean your torso back. You’ll know you’re doing this right when you manage to maintain a straight line between your knees, hips, and torso.
7. Bend your knees and descend as low as your strength allows before extending your knees and going back to the top.

Two notes:

1. You will also notice that your knees are traveling far in front of your toes. Don’t worry because this is normal and to be expected.

2. As you go down, make sure to keep your back in a solid neutral position. Beginners often tend to hyperextend their lower back on the way down.

What muscles do sissy squats work?

The most apparent muscle group trained by sissy squats is the quadricep. As the primary muscle responsible for knee extension, the quadriceps must work hard as you descend and go back up. Like we mentioned above, the sissy squat does a great job of emphasizing the rectus femoris – one of four quadriceps muscles responsible for knee extension and hip flexion (1).

Sissy squats also train the glutes, mainly because the muscle group flexes isometrically (maintaining a contraction without movement at a joint) to keep your pelvis aligned and spine in position. Unlike traditional squats, the sissy squat has a unique pattern that emphasizes the quadriceps.

Similarly, sissy squats train the hamstrings but don’t activate them that much. As a whole, squats aren’t the best movement for hamstring growth, which is why we recommend exercises like Romanian deadlifts, hamstring curls, and nordic curls for that group (2). Finally, sissy squats involve your core muscles because they are responsible for keeping you stable and aligned. Specifically, sissy squats work your rectus abdominis, transverse abdominis, and erector spinae. But similar to the hamstrings and glutes, the core muscles work isometrically.

Progression into Sissy Squat

Steps to progress to sissy squats:

1. Assisted

Most beginners struggle to remain stable during the sissy squat. First, they have to support themselves on the balls of their feet. Second, they have to lean far back, which takes their upper body outside the center of gravity. So, there is no shame in holding onto something as you learn the movement pattern. For example, stand next to a squat rack, grab it with one hand, and begin sissy squatting.

2. Heel Elevation

Just as you might hold onto something initially, it’s also beneficial to elevate your heels until you have a firm grasp of the exercise. We recommend using a couple of weight plates or a pair of light hexagonal dumbbells. You can also use any other stable surface that elevates your heels two to four inches off the floor. Elevating your heels can help you progress into a complete sissy squat because it allows for a more solid foundation as you lean back. Otherwise, you might find yourself losing balance because your heels are in the air.

3. Range of Motion

Doing a complete sissy squat is hard work, so it’s good, to begin with, half, even quarter the range of motion. For instance, go down only a bit until you feel a quad stretch and go back up. The next time, go a bit deeper. Slowly increase the depth until you’re doing complete repetitions.

Variations and Modifications of the Sissy Squat 

1. Sissy Squat Machine

The sissy squat machine secures your feet inside a platform, which can be good if you have balancing issues. You get to secure your feet as a pad presses against your calves, allowing you to lean back without losing balance.

2. Weighted Sissy Squat

The weighted version is a sissy squat where you hold a dumbbell or weight plate for extra resistance. We recommend working up to at least twenty bodyweight sissy squats before adding extra weight.

3. Assisted Sissy Squat

The assisted sissy squat is a variation we’ve mentioned once or twice above. The goal is to hold onto something for balance. It’s an excellent way for beginners to learn the movement without worrying too much about stability.

Mistakes to avoid

The most common mistake people make with the sissy squat is to rush the process. You are strong and can squat over 300 pounds so that you won’t settle for a bodyweight sissy squat. The issue is, sissy squats take time to understand and learn, so you need to do the bodyweight version for a long time before considering adding extra resistance.

Another common mistake with sissy squats is not keeping your body straight. Some folks tend to flex their hips, which takes the emphasis away from the quadriceps and places it on the hip flexors. Others allow their back to hyperextend, which throws them off balance. So, regardless of how deep you can sissy squat, always make sure to keep your knees, hips, and torso in a straight line.

The final mistake worth addressing is poor glute activation. Folks often forget to engage their glutes in their effort to squat correctly, which prevents them from remaining in position and keeping their pelvis aligned. So, make sure to squeeze your glutes, regardless if you’re at the top, going down, or squatting back up.

Similar Exercises to the Sissy Squat

Zercher Squat

Similar to sissy squats, the Zercher variation falls into the category of less common movements. But despite their seemingly weird exterior, both exercises are fantastic for building your quadriceps. Both movements depend on knee extension and deliver significant benefits without having to use heavyweights.

Goblet Squat

You have to hold onto a dumbbell or kettlebell in front of your chest as you do goblet squats. The squat variation is similar to sissy squats because both emphasize your quadriceps, require core involvement, and strengthen your upper body.

Bulgarian Split Squat

Bulgarian split squats are a fantastic unilateral (training one side at a time) exercise. By elevating one foot back and bringing the opposite forward, you can train one quadricep at a time. Doing so strengthens your lower body evenly, particularly your quadriceps and glutes, similar to sissy squats.

Tiptoe Squat

Tiptoe squats are similar to sissy squats, with the difference being torso position. Sissy squats, have you bring your torso back as you go down. Tiptoe squats have your torso remain upright. You still support yourself on the balls of your feet and involve your quadriceps more.

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Goblet squats are a simple and beginner-friendly accessory movement for the lower body. The goal is to hold a dumbbell or kettlebell in front of your chest as you squat. Doing so resembles front squat mechanics, allowing you to engage your quadriceps better and work your upper back. Aside from building lower body strength, goblet squats strengthen your core and improve your stability, benefiting your daily life and sports performance.

The goblet squat is also beneficial because it offers a good overloading potential. Beginners can start with a 10-pound dumbbell and gradually progress to 70, 80, even 100 pounds. Plus, goblet squats offer more freedom because you don’t have to wait for a squat rack to free up. All you need is a dumbbell and some room. As an accessory exercise, we recommend including the goblet squat earlier into your training––for example, as a second or third movement.

How to do a Goblet Squat

1. Grab a moderately-heavy dumbbell and raise it in front of your torso with both arms while keeping it in a vertical position (with one side up).
2. Position your hands to the sides of it with your palms placed firmly underneath the weight plates to prevent it from slipping through.
3. Make sure that your back is neutral, and take a deep breath into your belly.
4. Descend into a squat by breaking at the knees as you ensure that your torso remains as upright as possible. The goal here is to keep the weight directly over the center of gravity (the middle of your feet), preventing you from losing balance.
5. Squat as comfortably as you can – ideally until your thighs are parallel with the floor.
6. Push through your heels to raise yourself back to the starting position and exhale near the top of the repetition.
7. Take another breath and squat again.
8. Once you finish the set, carefully lower the dumbbell to the floor as you keep a firm grasp with both hands.

What muscles does a goblet squat activate?

The primary muscle group that works during goblet squats is the quadriceps, which cover the front side of our thighs (1). Our quadriceps’ primary function is knee extension, as we ascend from the squat position (2). But the muscle group also works when we descend on each repetition. Assuming a wider stance can also lead to significant adductor and gluteal activation. Like all squat variations, goblet squats involve our hamstrings but to a small degree. The muscle group mostly functions to provide some stability at the knees and hips. 

Goblet squats are also beneficial for the upper body. Holding a weight in front of your chest forces a more upright torso, which means your upper back works hard to keep you in position. Your rhomboids, trapezius, infraspinatus, erector spinae, and latissimus dorsi engage significantly to keep you upright. The biceps and shoulders also work in holding the weight.

Your midsection musculature flexes isometrically to provide torso stability during goblet squats. The rectus abdominis, transverse abdominis, and obliques activate to provide support during the movement.

The Difference between a Squat and a Goblet Squat

Classic squats and goblet squats are similar in many ways. The ranges of motion are identical, both movements offer a solid overloading potential, and you train many of the same muscles. But despite their similarities, goblet and classic squats are also different in some significant ways. 

The most notable difference between the two exercises has to do with how you support the weight. With classic squats, you’re using a barbell for loading and are supporting it on your upper back. Thanks to the position, you can lean your torso forward and allow for a more significant contribution from your hip extensors (glutes and hamstrings) (3). 

In contrast, goblet squats force you to support the weight in front of your chest, which means you have to maintain a more upright torso. As a result, your quadriceps do more work, and hip extension occurs at a much smaller degree. Goblet squats also force your upper back musculature to engage more and keep you in position.

Both movements are fantastic, and you should include them in your training. For example, classic squats can be your primary leg exercise, and goblet squats can be an accessory exercise for quadricep growth.

Variations and Modifications of the Goblet Squat

1. Sumo Goblet Squat

The sumo goblet squat is a variation where you assume a wider stance. In doing so, you can better engage your adductors (inner thigh muscles) and glutes. A wider stance can also be beneficial for taller lifters who struggle to engage their quadriceps effectively.

2. Tempo Goblet Squat

Tempo goblet squats are an excellent variation you can use to challenge yourself without adding more weight. The goal with the movement is to lower yourself and get back up more slowly, increasing time under tension and making each repetition more difficult. 

3. Goblet Squats with a Pulse

Adding a pulse at the bottom of a goblet squat makes the movement more challenging. Squat to the bottom position, but instead of going back up, pulse a couple of times. Move your buttocks an inch or two up and down, then squat up.

Mistakes to Avoid

A common mistake with goblet squats is leaning your torso forward and putting a lot of your weight on your toes. Doing so is bad because it can lead to loss of balance. Instead, you should sit back, supporting yourself on your heels.

Another mistake with goblet squats is shortening the range of motion. The error typically results from too much weight, but it could also be due to poor mobility. You should squat down until your thighs are parallel with the floor and move up, fully straightening your legs.

The third significant mistake related to goblet squats is holding the dumbbell or kettlebell too far forward. Doing so isn’t necessarily bad, but it makes the movement more difficult than it has to be. Have the weight close to your body. You can even place it against your chest and press it into position by having your palms face the ceiling.

Similar Exercises to the Goblet Squat

Front Squat

The front squat is a compound exercise in which you place a barbell over your shoulders and support it with your hands (front rack position). Like goblet squats, keeping the weight in front of your body reinforces a more upright torso and greater quadricep activation (4).

Zercher Squat

Zercher squats are a variation where you support the barbell at the crease of your elbows. Like front and goblet squats, the position forces you to maintain a more upright torso and emphasize your quadriceps.

Hack Squat (Barbell)

The barbell hack squat is a less known but effective movement for whole-body strength. To do the movement, you have to stand in front of a barbell, squat down, grab it with both hands, and stand up. Once in position, begin doing squat repetitions. Aside from building your leg strength, the hack squat strengthens your grip.

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Lunges are a simple and highly functional lower body exercise that strengthens a range of muscles and improves your balance. Unlike many leg exercises, the lunge is unique because you’re training one leg at a time. As such, the movement allows you to focus more of your attention and stimulate both legs effectively. The lunge is also beneficial for preventing side-to-side muscle or strength imbalances because each leg must work independently.

The lunge is a functional movement because it improves your fitness, allowing you to perform better at sports, and making everyday tasks easier to handle. For example, lunges strengthen all the muscles you use for climbing stairs, making the activity more accessible. 

As an accessory lower body exercise, you can program lunges in many ways. For instance, you can include lunges as a third or fourth exercise in a leg workout. You can also experiment with the exercise’s many variations: alternating, walking, reverse, stationary, jumping lunges, and more.

How to do Dumbbell Lunge

1. Grab a pair of moderately-heavy dumbbells and bring them to your sides.
2. With your arms straight and palms facing your thighs, bring your shoulders back, direct your gaze forward, and take a breath. Have your feet close to one another with your toes pointed slightly out.
3. Bring your right leg forward, plant your foot firmly, and descend into a lunge by bending the knee.
4. Go down as comfortably as you can – ideally until your right thigh is almost parallel with the floor and your left knee taps the ground lightly.
5. Hold the position for a moment and, as you exhale, push through your right foot to kick yourself back to the starting position.
6. Take another breath and step forward with your left leg to repeat the whole thing.
7. Keep alternating between your right and left leg until you finish the set.

What muscles does a dumbbell lunge activate?

The primary muscles involved in the lunge are the quadriceps (1). Our quadriceps cover the front side of our upper thighs, producing knee extension (2). As we lunge, our quadriceps control us on the way down, then contract to extend the knees and bring us back to the top. The rectus femoris, one of the quadricep heads, also crosses the hip, offering some midsection stability.

Unlike squats, lunges cause significantly higher gluteal activation (1). The gluteal muscle group consists of three muscles (gluteus maximus, minimus, and medius), two of which (maximus and medius) produce hip extension during lunges.

The lunge also activates our hamstrings to some degree (1). Our hamstrings cover the rear of our thighs, playing an essential role in knee flexion and hip extension (3). Our hamstrings cause hip extension during a lunge and stabilize the knee and hip.

Our midsection musculature (rectus abdominis, transverse abdominis, and obliques) also contributes during lunges, mainly to provide torso stability.

Proper Technique when Performing a Lunge 

The first element of an effective lunge is to bring your front foot forward enough but not too much. The correct stance will be long enough for your front knee to be over your foot. Your shoulder, hip, and rear knee should be in a straight line. Looking at yourself in a mirror or filming some of your sets might help with proper alignment.

Proper breathing is also essential for a good lunge. Breathing well contributes to midsection rigidity and allows you to make the most of your lunge performance. Breathe in before you lunge and exhale as you go back up to the top position.

The third important tip to keep in mind for lunges is to brace effectively. Engage your midsection muscles before each set and maintain the muscle contraction until you’re finished. Doing so will provide adequate torso stability, allowing you to do the exercise safely.

You should also maintain an upright torso as you do the exercise. Bring your shoulders back and direct your gaze forward for lunges. Slouching makes the movement unnecessarily difficult because it prevents you from engaging your midsection muscles as effectively.

Variations and Modifications of the Dumbbell Lunge

1. Walking Lunge

Walking lunges are a more advanced exercise variation that combines forward motion with lunging. Instead of lunging back from the bottom, extend your knees and bring the rear leg to the front position. Doing so allows you to move forward with each repetition.

2. Reverse Lunge

Reverse lunges are a variation where you alternate between your left and right leg. But, instead of lunging forward, you bring the foot back behind your body. Doing so is beneficial because it puts less pressure on your front knee and requires slightly less stability. As such, the reverse lunge is a more beginner-friendly variation and suitable for folks with previous knee issues.

3. Stationary Lunge

The stationary lunge is a beginner-friendly variation that requires less stability. Instead of alternating between the left and right leg, you lunge forward, assume a position, and do all of your repetitions for one leg. Once finished, you bring your other leg forward and do the same number of reps.

Mistakes to Avoid

A common mistake is lunging too far forward, which offers no immediate benefits and only makes the movement more challenging. To avoid the mistake, begin with more conservative strides, focusing on even load distribution between the front and rear leg. Your front shin should be vertical, and your shoulders, hips, and the knee of the rear leg should be in line.

Another mistake with lunges is pushing from an unstable position. Many beginners struggle to remain balanced but continue to do shaky repetitions. Avoid the error by doing slow repetitions and lunging back to the starting position once you’re confident in your balance. If slow repetitions don’t help, do stationary lunges to build strength and balance in your lower body.

The third mistake to look out for when doing lunges is shortening the range of motion. Many trainees lunge forward but don’t go deep enough, robbing their quadriceps, hamstrings, and glutes of an adequate growth stimulus. Avoid the error by lowering yourself until your back knee taps the floor, even if it means not using external weights.

Similar Exercises to the Dumbbell Lunge

Goblet Squat

Like dumbbell lunges, goblet squats are an accessory exercise where you hold a dumbbell or kettlebell in front of your chest as you squat. Doing so forces you to maintain a more upright torso, leading to a more significant quad and upper back activation (4).

Lateral Squat

Lateral squats are an underrated accessory exercise that trains the often ignored adductors (inner thigh muscles). Like lunges, lateral squats emphasize one leg at a time, and the primary difference is that you have to step to the side and descend into a squat instead of moving forward or back.

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The jump squat is an effective bodyweight exercise that builds lower body strength, power, and explosiveness. Unlike classic squats, the jump variation introduces an element of explosiveness off the bottom position. You have to descend and produce lots of force to propel yourself vertically. Doing so recruits many fast-twitch motor units, primed for growth and strength.

Aside from developing strength and power, jump squats also build lower body muscle mass. The movement forces significant activation in the quadriceps, stimulating impressive growth. You can use the jump squat for effective training, even if you don’t have training equipment around.

How you choose to program jump squats into your training will mostly depend on your goals. For example, if you mostly care about strength and muscle mass, you can introduce jump squats later into your workouts as an accessory movement. In contrast, those looking to elevate athletic performance, jump height, and explosiveness should do jump squats as a first or second movement.

How to do a Jump Squat

1. Stand tall with your feet at a hip-width level, and toes pointed slightly out.
2. Bring your shoulders back and direct your gaze forward. You can have your torso leaning forward slightly.
3. Take a breath and hinge at the hips to bring your butt back as you keep your back neutral and bend your knees to descend until your thighs are roughly parallel with the ground.
4. As you’re near the bottom, forcefully push through your feet to bolt yourself to the starting position. Make sure to press as hard as you can so that you gain velocity and transition from a squat into a vertical jump. Exhale as you jump.
5. As you’re about to land, bend your knees slightly, and immediately descend into another squat as you take another breath.
6. Then, follow the same instructions to squat up and transition into another vertical jump.

What muscles does the jump squat activate?

Our quadriceps are the primary muscle that works during a jump squat. The quadriceps cover the front of our thighs and produce knee extension, which occurs as we ascend (1). Unlike regular squats, the jump squat forces significantly higher quadricep activation off the bottom because the muscle group produces more power. 

The second muscle group that works during a jump squat is the calves. Our calves cover the rear side of the lower legs, and their primary function is ankle extension (2, 3). As we ascend, our calves produce some force to propel us vertically.

Jump squats also engage your hamstrings and glutes but to a small degree. Both muscle groups play an essential role in hip extension, which occurs as we explode off the bottom and jump vertically (4, 5).

Tips on Proper Form when doing a Jump Squat

A vital tip to remember for jump squats is to make the squat portion of the exercise as smooth as possible. You should descend into a half squat and immediately explode vertically. Doing so would allow you to take advantage of the stretch reflex and accelerate more effectively off the bottom position.

The second tip to keep in mind is that you don’t need to descend until your thighs are parallel to the floor. Many trainees perform at their best from a half-squat position, and doing so prevents your quadriceps from getting too tired, allowing them to produce more force for the jump.

It’s also important to distribute your weight evenly on your entire foot. As you descend, maintain a torso position that allows you to load your heels. You will struggle to maintain balance, and your jump performance will suffer if too much of your weight shifts on your toes.

Variations and Modifications of the Jump Squat

1. Box Jump

Introducing a box to jump squats is a practical way of ensuring that you’re jumping high enough on every repetition. All you have to do is place a plyometric box in front of you (start with no more than six inches), descend, squat, and land on the box.

2. Tempo Jump Squat

Tempo jump squats are beneficial for maintaining proper technique and balance on every repetition. The goal is to descend for a couple of seconds, hold the bottom position, and explode up.

3. Loaded Jump Squat

Loaded jump squats are an advanced variation that allows you to overload your lower body with greater resistance. The most practical way to do the movement is to put a weight vest on yourself. Alternatively, hold a dumbbell in front of your chest, similar to how you would during a goblet squat.

Mistakes to Avoid

A common mistake with jump squats is not warming up effectively. While simple, the jump squat puts some stress on your joints, muscles, and connective tissues, so taking the time to warm them up is essential. Warming up also improves your athletic performance, allowing you to train more productively (6). Some form of cardio and dynamic stretching is often enough.

The second significant mistake with jump squats is introducing external resistance too soon. Many beginners get comfortable with the exercise quickly, so they decide to kick things up a notch by holding a dumbbell or kettlebell. Doing so isn’t ideal because jump squats take time to master. You would be better off doing bodyweight jump squats for at least a few months before adding weight to the equation.

You should also pay careful attention to your breathing because not getting enough oxygen can cut your sets short. Breathe in as you descend, hold your breath at the bottom and exhale as you jump vertically.

Similar Exercises to the Jump Squat

Goblet Squat

Goblet squats are an effective accessory exercise for quadriceps, midsection, and upper back strength. You must hold a dumbbell or kettlebell in front of your chest as you squat. In doing so, you have to maintain a more upright torso, and your upper body has to work extra hard to keep you in position.

Front Squat

Front squats are a more advanced version of the goblet squat because you have to place a barbell in a front rack position. Thanks to the position, your torso is more upright, and less hip extension occurs, allowing you to train your quadriceps more effectively (7).

Lunge (Dumbbell)

Lunges are another effective movement you should introduce to your quadriceps, gluteal, and hamstring training. The goal is to hold a pair of dumbbells, stand tall, bring one leg forward, and bend it at the knee. You then have to push through the front leg to return to the starting position. Unlike most squat variations, lunges are beneficial because they train one leg at a time, ensuring balanced development.

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