May 5th, 2023 4:10 PM Mr. Q Categories: 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.
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Step forward with your right foot and lunge down until your right thigh is parallel to the ground.
- Push back up to the starting position and then step forward with your left foot and lunge down.
- After lunging forward with each leg, step out to the side with your right foot and lunge down.
- Push back up to the starting position and then step out to the side with your left foot and lunge down.
- After lunging to the side with each leg, step your right foot back and lunge down.
- Push back up to the starting position and then step your left foot back and lunge down.
- 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
Muscle Group(s):Gluteus, Hamstring, Quadriceps