Dumbbell lunges

COURTESY OF GLOBAL FITNESS

Major muscles used

• Quadricpes
• Glutes
• Hamstrings

Performing lunges with dumbbells

• Stand upright with a dumbbell in each hand. Your arms should be fully extended at your sides, your palms facing in.
• Step forward with your left foot about one foot. Step directly back with your right foot about six inches.
• With your upper body remaining straight and leaning slightly forward, slowly lower yourself down until your left leg is bent at a 90 degree angle, so you can still see your toes if you look down at them.
• Your right leg should also be bent at a 90 degree angle, with your lower leg (shin) parallel to the floor. The heel of your trailing foot (right foot) will raise, but your foot should remain in the same position.
• Stand up as far as possible with your feet still in the same position.
• Once your have completed a set, switch legs and repeat.

Be careful

• Don't let your front knee move farther forward than your toes. If this occurs it means your front foot is not placed far enough in front of your body--move your front foot an inch or two farther forward.

Alternative exercises to lunges with dumbbells

• Lunges
• Smith machine lunges
• One-legged leg press

Courtesy of Global-Fitness.com, your Online Personal Trainer

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