Enhancing Skills

Lunge Back Front Raise

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 lunge back front raise is a compound exercise that targets multiple muscle groups, including the legs, glutes, shoulders, and core.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Hamstring stretch
  • Shoulder stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging or jumping jacks
  • Bodyweight lunges and squats

How to select the proper weight:

Choose a weight that allows you to complete the exercise with proper form, but still challenges your muscles.

Proper form:

  1. Hold a dumbbell in each hand and stand with your feet hip-width apart.
  2. Take a big step back with your right foot and lower your body into a lunge, making sure your left knee is directly above your left ankle and your right knee is hovering just above the ground.
  3. As you push off with your right foot to return to standing, simultaneously raise your arms in front of you until they are parallel with the ground.
  4. Repeat on the other side, stepping back with your left foot and raising your arms in front of you.
  5. Continue alternating legs and raising your arms for the desired number of reps.

How to reduce the difficulty:

  • Perform the exercise without dumbbells
  • Perform a static lunge instead of a dynamic lunge
  • Perform the front raise or the back lunge separately

How to increase the difficulty:

  • Increase the weight of the dumbbells
  • Add a jump to the lunge for plyometric training
  • Slow down the movement and focus on engaging the muscles

Number of reps:

Beginner: 8-10 reps for 2-3 sets Intermediate: 12-15 reps for 3-4 sets Advanced: 15-20 reps for 4-5 sets

Estimated time for exercise: 10-15 minutes

Body Group:

Full Body

Muscle Group(s):

Gluteus, Hamstring, Quadriceps, Shoulders

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Glutes, Deltoids

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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