Gluteus Maximus, Quadriceps

Lunge Dumbbell



Dumbbell lunges are a great way to build stronger, more muscular legs for any level or goal. Lunges are a unilateral exercise that can help address muscle imbalances between your legs. They help increase overall leg strength to aid in sports performance, life, and movement.

Start Position

Position the feet shoulder-width apart (or wider),even with each other, with the toes pointed and holding a dumbbell in each hand Hang the arms at the sides, holding the dumbbells in a neutral grip All repetitions begin from this position

Movement Phases

Step forward with one foot and bend your knee until your leading thigh is parallel to the floor Keep the torso erect; do not lean forward Return to the starting position Keep the torso erect; do not lean backward Pause and repeat with the other leg

Range of Motion

During the lunge, your knee should bend 90 degrees and your thigh should be parallel to the floor

Breathing Guidelines

Inhale during the downward and forward movement and exhale after the sticking point of the upward and backward movement

Muscles Involved

Primary muscles: Gluteus Maximus, Quadriceps

Secondary muscles: Hamstrings

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