Barbell Lunge
This exercise will also improve hip mobility, core stability, and muscular balance on both sides of the body.
INTERMEDIATE
Dumbbell Lunge
Dumbbell Lunge is a multi-joint exercise that builds the quadriceps, glutes, and hamstrings. These muscles lengthen during the eccentric phase as you lower to the ground, and they contract during the concentric phase to return your body to the starting position.
Demonstration Video
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Target Muscles
Instructions
- Grab a pair of dumbbells in a neutral grip with your palms facing each other. Stand straight, feet shoulder-width apart, arms fully extended at your sides.
- Push your chest forward and take a big step forward with one foot, lowering your back knee to the ground and keeping your front calf as vertical as possible. Use your front foot to return to the starting position.
Tips
- Make sure you drop into a lunge by lowering your hips rather than pushing your knee forward.
- Don't let either heel turn inward. Instead, keep your feet in line with the rest of your leg.
Alternative Exercises
Dumbbell Reverse Lunge
Dumbbell Reverse Lunge improves hamstring and glute development. Dumbbell reverse lungs use a different range of motion than forwarding lunge exercises, which helps the development of your hamstrings and glutes, improving your balance.
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