Intermediate
Offset Dumbbell Lunge
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Offset Dumbbell Lunge is a multi-joint exercise that builds the quadriceps, glutes, and hamstrings. Since the knees and hips flex and extend during the movement, you will train those muscle groups.
Exercise Instructions
-
Step 1
Take a dumbbell in one hand and bring it to your shoulder. Get into a shoulder pose, making sure your back is straight. This is your starting position. -
Step 2
Step forward with your opposite leg and slowly lower your body until your front knee is bent at least 90 degrees. The back knee should almost touch the floor. Keep your torso as straight as possible, pause, and then return to the starting position as quickly as possible.
Muscle Groups
Offset Dumbbell Lunge targets Delts, Glutes, Hamstrings, Quads, Traps as seen below.
Exercise Tips
- Make sure you maintain a strong posture and don't allow your knee to extend beyond your toes.
- Do not allow the heel of the front foot to rise.
- Don't let the weight carry you forward.
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