Lunges (All Variations)
Overview of the exercise
Lunges are a versatile and effective exercise that can help tone and strengthen your legs and glutes. This exercise involves stepping forward and lowering your body until your thigh is parallel to the ground, and then pushing back up to your starting position. Lunges can be done with or without weights, and can be modified to target different muscle groups. They are a great way to improve your balance and stability, as well as increase your cardiovascular fitness.
Exercise Profile:
Muscle Group Targeted: Chest
Equipment: Dumbbells (Primarily)
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Hamstring, Calves, Glutes
Instructions:
- Start by standing tall with your feet hip-width apart and a dumbbell in each hand.
- Step forward with one foot, lowering your body until your thigh is parallel to the ground and your knee is directly above your ankle.
- Push back up to the starting position and repeat on the other side.
- Make sure to keep your core engaged and your chest up throughout the exercise.
- Repeat the movement for the desired number of reps, completing an equal number on each leg.
- Remember to breathe and control the movement, avoid bouncing or jerking motions.
Lunges Tips
- Start by selecting a pair of dumbbells that are appropriate for your fitness level. The heavier the weights, the more challenging the exercise will be.
- Stand with your feet hip-width apart and hold the dumbbells at your sides. Engage your core and keep your back straight throughout the exercise.
- Step forward with one foot and lower your body by bending your front knee until it is at a 90-degree angle. Keep your back leg straight and make sure your front knee is directly above your ankle.
- Push through your front heel to return to the starting position and repeat the movement with the opposite leg.
- Keep your gaze forward and your chest up throughout the exercise to maintain proper form and prevent injury.
- To increase the difficulty of the exercise, you can add an explosive movement by jumping up as you push through your front heel to return to the starting position.
- Remember to breathe throughout the exercise, inhaling as you lower your body and exhaling as you push through your heel to return to the starting position.
Variations
- Alternating Dumbbell Lunges: This variation involves stepping forward with one leg and lunging down, while holding a dumbbell in each hand. Alternate legs with each rep.
- Dumbbell Reverse Lunges: This variation involves stepping backwards with one leg and lunging down, while holding a dumbbell in each hand. Alternate legs with each rep.
- Dumbbell Curtsy Lunges: This variation involves stepping backwards and across with one leg, while lunging down and holding a dumbbell in each hand. Alternate legs with each rep.
- Dumbbell Walking Lunges: This variation involves taking a step forward with one leg and lunging down, while holding a dumbbell in each hand. Step forward with the other leg and repeat, continuing to walk forward.
- Dumbbell Jump Lunges: This variation involves lunging down with one leg and then jumping up, while holding a dumbbell in each hand. Land in a lunge position with the opposite leg and repeat.
- Dumbbell Bulgarian Split Lunges: This variation involves stepping forward with one leg and lunging down, while holding a dumbbell in each hand and resting the back foot on a raised surface such as a bench or step. Alternate legs with each rep.
- Dumbbell Side Lunges: This variation involves stepping out to the side with one leg and lunging down, while holding a dumbbell in each hand. Alternate sides with each rep.
