Dumbbell Burnout Lunge

Learn how to perform weighted burnout lunges perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Dumbbell Burnout Lunge

Primary Muscles: Legs

Exercise Families: Lunge

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Stand in good posture with your feet shoulder-width apart holding a weight in your hands.

  2. Step forward into a lunge, push through your front hip to return to a standing position, keeping feet shoulder-width apart. Repeat to the opposite side, and return to the starting position.

  3. Step to one side and lower your hips to the floor by squatting back and down with the stepping leg, keeping the other leg straight.

  4. Return to the starting position by pushing up with your bent leg. Repeat on the opposite side, and return to the starting position.

  5. Reverse the lunge movement, stepping back with your foot into a lunge, and contract your back glute. Return to the starting position, and repeat on the opposite side. Continue performing the burnout lunges for the specified amount of time or repetitions.

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

Alternative Exercises:

Bodyweight Burnout Lunge  Squat + Lunge

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