The Dumbbell Lunge is a compound exercise that primarily targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes. It also engages the core muscles for stabilization.
How to perform
To perform the Dumbbell Lunge, follow these step-by-step instructions:1. Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides. Keep your shoulders back and chest lifted.
2. Take a large step forward with your right foot, ensuring that your knee is directly above your ankle and your thigh is parallel to the floor.
3. Lower your body towards the floor by bending both knees until your back knee is just above the ground. Your front knee should not extend past your toes.
4. Push through your front heel to return to the starting position, keeping your core engaged and chest lifted.
5. Repeat the same movement on the other side, stepping forward with your left foot and lunging down until your back knee hovers just above the ground.
6. Perform 3-4 sets of 10-12 reps on each leg, resting for 30-60 seconds between sets.
Remember to maintain proper form throughout the exercise by keeping your back straight, core engaged, and knees aligned with your toes. Adjust the weight of the dumbbells as needed to challenge yourself while maintaining proper technique.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.