Primary Muscle Group(s): Front Thighs
Secondary Muscle Group(s): Hamstrings, Gluteus Maximus (Butt), Calves
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.
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.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.