Dumbbell Lunges

Differentiation: Mechanics

This variation of a lunge is unique. Here is how: you use dumbbells. Using dumbbells ensures that each side of your body lunges with the same amount of weight. If performing a Lunge with a Barbell on your Shoulders, | it is possible for one side of your body to compensate for the other. Pressure is also removed from your spine by using dumbbells | instead of a barbell on your neck. You work one leg for a full set, | then switch to your other leg.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Stand with a dumbbell in each hand at your side.

4) Place your feet shoulder-width apart for stability.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Bring one foot forward a distance of 24 inches.

3) Inhale while you gradually bend your knee to lower your upper body toward the floor

4) ...until the upper and lower portions of your supporting leg form a 90-degree angle.

5) ...and your rear knee almost touches the floor.

6) Hold this position for a count of one second.

7) Using the heel of your forward foot, exhale while pushing your body back up to starting position.

8) Repeat reps for a full set using that leg.

9) When all reps are finished, switch your leg and move the dumbbell to your other hand. Then, perform the same number of reps using your other leg.

Proper Form

Pay special attention to following proper form by...

Keep the dumbbells directly at your side with arms straight - to maintain balance and avoid improperly using your arms to aid in the movement.

Keep your head and upper body vertical and focus on keeping your balance.

Avoid allowing the knee of your supporting leg to flare outward.

Be sure the quad of your forward leg becomes parallel to the floor to properly concentrate the effort in your quads.

Keep your other leg's knee slightly off the floor.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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