How to Do Dumbbell Lunges

October 1, 2014
How to Do Dumbbell Lunges

Including a variety of dumbbell lunges in your workouts can be helpful for improving your balance, power and dexterity. A multijoint exercise, lunges boost your core, glutes, hamstrings and quadriceps. All lunges consist of a single leg balance part, which can help to train your muscles to work in a concurrent way and increase your stabilization throughout activities like running or playing soccer and tennis. The resistance that’s added from the pinheads can assist to improve your stamina and strength.

Step 1

Stand with your feet together, abs engaged and your shoulders blades pulling down for stabilization. This is the beginning position for the forward lunge, which is one of the most standard in the category. Hold a pinhead in each hand and relax your arms at hands. Step about 2 feet forward with your right foot, move your weight to the front foot without leaning forward. Flex both knees and lower your hips toward the floor. The heel of your back foot need to naturally take off the floor so that you’re balancing on your toes. Press through your front foot to bring your feet back together and return to a standing position. Total 3 sets of 10 repetitions.

Step 2

Advance to a more tough dumbbell lunge by finishing three sets of strolling lunges. Position yourself in the same position as the forward lunge, with a dumbbell in each hand and arms unwinded by your side. Advance with the right foot and lower down into the lunge. Stand back up and instead of going back to the beginning position, bring your back, or left, leg forward and step it about 2 feet in front of your right, then lower down into another lunge. Continue the pattern for a total of 20 lunges.

Step 3

Step back as opposed to forward to do a reverse lunge. Stand with your feet together, abs engaged and back straight. Hold a dumbbell in each hand and allow your arms to unwind by your sides. Raise your right foot off the floor and step it directly back around 2 feet, resting the back of your toes on the floor. Lower your hips to the floor while flexing both knees. Keep your shoulders over your hips to avoid leaning forward or backward. Push through the toes of your back foot to rise back to standing and go back to the starting position. Total three sets of 10 repetitions.