Enhancing Skills

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 lunge is a lower body exercise that primarily targets the quads, glutes, and hamstrings.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Standing quad stretch

Warmup to do prior to exercise:

  • 5-10 minutes of cardio, such as walking, jogging, or cycling
  • Bodyweight lunges or squats

How to select the proper weight:

Choose a weight that allows you to perform the exercise with proper form for the desired number of reps.

Proper form:

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
  2. Step forward with one foot and lower your body until your front thigh is parallel to the floor, making sure your knee does not extend past your toes.
  3. Pause for a moment and then push back up to the starting position.
  4. Repeat with the other leg.

How to reduce the difficulty:

  • Perform bodyweight lunges instead of using dumbbells
  • Shorten the range of motion by not lowering your body as far down

How to increase difficulty:

  • Increase the weight of the dumbbells
  • Add an explosive jump at the end of each lunge
  • Perform walking lunges or reverse lunges instead of stationary lunges

Number of reps:

Beginner: 8-12 reps Intermediate: 12-15 reps Advanced: 15-20 reps

Estimated time for exercise:

1-2 sets of 8-20 reps per leg should take approximately 5-10 minutes.

Body Group:

Legs

Muscle Group(s):

Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Gluteus Maximus

Tertiary:

Calves

Difficulty:

Beginner

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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