Enhancing Skills

Clock lunge

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell clock lunge is a lunge variation that targets the lower body, especially the quadriceps and glutes.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Quad stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio (e.g. jogging in place, jumping jacks)
  • Dynamic stretches (e.g. walking lunges, leg swings)

How to Select the Proper Weight: Start with lighter weights and gradually increase as needed.

Proper Form:

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
  2. Step forward with your right foot and lunge down until your right thigh is parallel to the ground.
  3. Push back up to the starting position and then step forward with your left foot and lunge down.
  4. After lunging forward with each leg, step out to the side with your right foot and lunge down.
  5. Push back up to the starting position and then step out to the side with your left foot and lunge down.
  6. After lunging to the side with each leg, step your right foot back and lunge down.
  7. Push back up to the starting position and then step your left foot back and lunge down.
  8. Repeat the sequence for the desired number of repetitions.

How to Reduce the Difficulty:

  • Perform the exercise without weights
  • Decrease the range of motion
  • Perform the exercise at a slower pace

How to Increase the Difficulty:

  • Increase the weight of the dumbbells
  • Increase the range of motion
  • Perform the exercise at a faster pace

Number of Reps: Beginner: 8-10 reps per leg Intermediate: 10-12 reps per leg Advanced: 12-15 reps per leg

Estimated Time for Exercise: 10-15 minutes

Body Group:

Legs

Muscle Group(s):

Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Glutes

Tertiary:

Calves

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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