Dumbbell Lunges The dumbbell split squat is a popular lower-body exercise to build strength and muscle one leg at a time. Start by standing with a dumbbell in each hand, and your feet flat on the floor and about shoulder width apart. The main types of lunges include the walking, static, and reverse lunges, although there are many other variations, depending on your specific strength or training goals. For example, Crunch gym personal training manager Tim Rich recommends reverse lunges (stepping back instead of forward) as a good way to complement the forward movements in your daily life. It can be used to teach proper lunge form, but is also valuable on its own when trained in traditional strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning. While standing, press one (or two) kettlebells overhead until your arm is fully extended. Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart. Reverse Lunges with Dumbbells. Standing quadricep stretch (same arm t o ankle with hip abducted) •Hip abduction places ro tational forces on knee a nd stresses the medial c ollateral ligament and m enisci •Standing quadricep st retch, with torso uprig ht; hold ankle, not foo t, with opposite hand; avoid hip abduction! Dumbbell lunges are a highly effective lower body exercise that can help you efficiently train a number of leg muscles. Although this provides a large stretch, it causes tightness and inflammation in the lower extremities as well as slight alterations to other movements, including gait mechanics. Aside from filling out those chicken legs of yours, lunges will make you a better athlete. Raise the dumbbells to shoulder height on each side, and … Stand as you would to perform a regular reverse lunge (No. Deficit lunges where you stand on two boxes or benches to get more range of motion are popular.

Alternatives to "Dumbbell Lunges". The solution is simple: Add these lunge variations into your workout regimen. Walking lunges are a great way to develop unilateral leg function, strength, increase leg hypertrophy, and bridge the gap between strength training in the gym and real-world movement and function. Stand two to three feet in front of a bench or sturdy chair, and place the top of your left foot on the bench. Later, you’ll also find an example workout that you can try which contains some of these exercises. No bench, no biggie! 1. Slowly lower into a lunge, keeping your right knee behind your right toes. 4), but hold a dumbbell in each hand a few inches above your shoulders, palms facing forward. Fitness Training > Exercise Database > Dumbbell Exercises > Lunge > Reverse Lunges. 13 – Stop Doing Walking Lunges The standing dumbbell press is one of the most popular mass builders for the shoulders! Make sure you pay attention to the technique required as to prevent injury! "We always move forward," Tim says. Bench Press Grip! Challenge your muscles: Now that you have the basics down, you can modify your lunge workouts in many different ways in order to work different muscles. 7 Dumbbell Chest Exercises: No Bench Needed! Equipment Required: a pair of dumbbells Technique.

Read on to learn about these effective pectoral exercises that you can do with dumbbells. Static Lunge A static lunge consists of standing in place , with your legs in the shape of a triangle, one forward and the other back.

Balance lunges also work your core, which fires up to help stabilize your body during the entire exercise. 12 – Beware of Deficit Lunges.



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