Dumbbell Lunges


the dumbbell lunge
Exercise Profile

Primary Muscle Group(s): Front Thighs

Secondary Muscle Group(s): Hamstrings, Gluteus Maximus (Butt), Calves


Exercise Instructions

1. With your feet at should width, pick up a pair of dumbbells.

2. Stand up straight with the dumbbells with your arms fully extended. Make sure your toes are pointed forward.

3. Lunge the right leg forward in a stepping motion to a position where your knee joint forms a 90 degree angle (roughly 3 feet). Your thigh should be parallel with the floor and your shin perpendicular to the floor. Your back knee should almost touch the floor.

4. Using the muscles of the right leg, tighten your contraction and return to the standing position.

5. Repeat with the left leg.

Description

The dumbbell lunge is a great leg builder. Considered a compound exercise, the dumbbell lunge will help strengthen and develop the front thighs, glutes (butt), hips, and calves.

This exercise can be a little tricky to perform because the movement is a little awkward. When starting this exercise, it's important not to use heavy dumbbells. Try using light dumbbells or not dumbbells for the first couple of sessions in order to get a feel for this exercise.

Remember to really concentrate on using your front thighs to push your body weight up and not your back.

Also, keep your back straight at all times and do not swing your arms. Also, never allow you knee to hit the floor as you are coming down.

Press play to view an instructional video on how to properly perform the dumbbell lunge.



Need Help?

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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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