How to execute Dumbbell Lunge
The dumbbell lunge is an effective lower body exercise that targets the glutes, quads, hamstrings and calves. It is a great way to improve your balance and coordination and can be done with minimal equipment. Here's how to do a proper dumbbell lunge:
- Start standing with a pair of dumbbells in your hands and your feet hip-width apart.
- Step one foot forward and lower your hips toward the ground until both knees are bent at a 90-degree angle.
- Push off your front foot and return to the starting position, Alternate legs and repeat for desired number of reps.
- Make sure to keep your chest up and your core engaged for best results. If you are feeling unsteady, you can use a chair or box for support. You can also add an overhead press by pressing the dumbbells overhead at the top of the lunge for an extra challenge.
Muscles Involved
Primary:
Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius), gluteus maximus
Secondary:
Hamstrings (semitendinosus, semimembranosus, biceps femoris),
adductors (longus, magnus, brevis), gracilis, tensor fasciae latae
