Lunge Back Front Raise
May 5th, 2023 4:13 PM Mr. Q Categories: 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.
- Hold a dumbbell in each hand and stand with your feet hip-width apart.
- 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.
- 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.
- Repeat on the other side, stepping back with your left foot and raising your arms in front of you.
- 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
Secondary:Hamstrings, Glutes, Deltoids