Dumbbell Elevated Squat Front Lunge
The dumbbell elevated squat front lunge combines an elevated squat with a forward lunge to target the quadriceps and glutes through two complementary movement patterns. The heel elevation increases quad recruitment during the squat phase, while the lunge challenges single-leg strength and balance.
How to do it
- Stand with heels elevated on plates or a wedge, holding a dumbbell in each hand.
- Perform a squat by lowering your hips until your thighs are parallel to the ground.
- Return to the standing position, then step one foot forward into a lunge.
- Lower your back knee toward the ground, then push off the front foot to return.
- Alternate legs with each lunge repetition and continue for the desired number of sets.
Form cues
- Keep your chest tall throughout both the squat and lunge phases.
- Press firmly through your heels when rising from the squat.
- Control your descent as you step forward into the lunge.
- Keep your front knee tracking over your middle toes.
Breathing: Inhale as you lower into the squat and lunge, and exhale as you push back up to the starting position.
Common mistakes
- Allowing the front knee to cave inward during the lunge puts unnecessary stress on the joint.
- Rushing the transition between the squat and the lunge compromises balance and control.
- Lifting your heels off the elevated surface early reduces quad activation during the squat.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 75 s
Lose weight
3–4 sets × 10–12 reps per leg, rest 60 s
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp discomfort in your knees or lower back, ease off and choose a gentler movement.
- If you have balance concerns, perform the exercise near a wall or sturdy support.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What can I use if I do not have a wedge or plates to elevate my heels?
You can use small, stable bumper plates or even flat-bottomed weight plates, provided they are secure and do not rock.
Should I feel this more in my quads or my glutes?
Because of the heel elevation and the forward step, you should feel this primarily working the front of your thighs (quads) and your glutes.
How heavy should the dumbbells be for this movement?
Start light to master the balance and coordination required for combining a squat and a lunge before adding heavier weights.