Strength discipline · Weights

Dumbbell lunges

Dumbbell lunges is a strength discipline in BYOH, trained with weights and building legs and core. Its ladder runs from 10 reps at BW/10 at Level 1 to 10 reps at BW/2.5 at Level 9, and Level 10 is the world record.

The ten levels

BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.

Dumbbell lunges starts at Level 1 with 10 reps at BW/10. Level 5 asks for 10 reps at BW/4, and Level 9 - the last level a person can train towards - 10 reps at BW/2.5. The largest single jump is from Level 2 to Level 3, 10 reps at BW/7.5 to 10 reps at BW/5.5.

Dumbbell lunges level thresholds in BYOH
Level	Target
1	10 reps at BW/10
2	10 reps at BW/7.5
3	10 reps at BW/5.5
4	10 reps at BW/4.5
5	10 reps at BW/4
6	10 reps at BW/3.5
7	10 reps at BW/3.1
8	10 reps at BW/2.8
9	10 reps at BW/2.5
10 · Legend	Provisional legend benchmark

The load is a fraction of your own bodyweight — BW÷10, BW÷7.5, BW÷5.5, BW÷4.5, BW÷4, BW÷3.5, BW÷3.1, BW÷2.8, BW÷2.5 across the ten levels — so the kilograms follow the hero rather than the table. For a female hero the lower body reference is 0.70 of that.

The record past Level 9

Dumbbell lunges — Awaiting a governed record format.

BYOH uses a provisional final gate until a comparable governed record format is selected. This is a provisional benchmark rather than a governed record.

How it is done

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.

How the attempt is judged

A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.

What counts as one: One repetition is a step until the back knee is a hand's width from the floor and back to standing. Both legs together make one repetition.
The set: One unbroken set with both dumbbells. You may pause holding the weights at the start position; setting either down ends the set.
What you need: Dumbbells at your sides, a clear stride of space. The load is the combined weight of both dumbbells: your bodyweight divided by the level's figure, and BYOH scales that for a female hero's reference.
What ends it: The back knee resting on the floor, or setting a dumbbell down, ends the set.

What it builds

Dumbbell lunges feeds Legs and Core in a hero’s record, working quadriceps, calves, glutes, hamstrings.

Dumbbell lunges is one of 32 strength disciplines. It shares its weights requirement with 10 other strength disciplines. Legs is also built by bodyweight squat, dumbbell clean, glute bridge and 5 more, and a broad attribute needs several of them rather than one taken far.

Quests that ask for it

One Leg at a TimePath · Level 3

Put it on a record

BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.

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