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Dumbbell lunge

The dumbbell lunge recruits the quadriceps, hamstrings, gluteul muscles, and calfs. Although a less common exercise usually compared to that of the squat, leg extensions and leg curl, the dumbbell lunge is a great variation to target the muscles of leg with.

With greater balance and control compared to the barbell lunge, the dumbbell lunge may be a wise choice for a trainer who is not confident with the lunging exercise. Once confidence and balanced has been mastered the trainer can try the barbell variation, although stress to the leg muscles differs slightly between the two exercises due to where the weight is situated.

To achieve optimal stimulation and improve safety the lunge should be performed in a perfect and strict manner. The torso should remain erect at all times, the head remain up, the trialling knee should never touch the floor, nor should the front knee travel further forward than the front foot.

Performing dumbbell lunges

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Find dumbbells of a suitable weight for you execute the exercise.
  • Stand erect, grasping dumbbell down by your sides.
  • Maintain good posture, with back straight throughout execution.
  • Lunge first foot forward, keeping back straight and torso erect throughout execution.
  • Land on heel first then let rest of foot make contact with floor, in a slow controlled action.
  • Keeping back straight, lunge down by flexing the knee and hip until front thigh is close to parallel to the floor and the knee of the following leg is close to the floor.
  • Return to standing position by forcefully extending the knee and hip of the front leg, keeping good body posture throughout.
  • Repeat in same manner for the other leg.
  • Repeat for repetitions.

Dumbbell lunges courtesy of Fitness Uncovered - Bodybuilding & Fitness

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