Enhancing Skills

One Leg 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 one leg lunge (AKA: levitating lunge) is a compound exercise that targets multiple lower body muscles, including the quads, glutes, hamstrings, and calves. It is performed by stepping forward into a lunge while holding dumbbells, then driving the back leg up into a knee drive while simultaneously pressing the dumbbells overhead.

Stretch to do prior to exercise:

  • Standing quad stretch
  • Hip flexor stretch
  • Hamstring stretch

Warmup to do prior to exercise:

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

How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form and technique. Start with a lighter weight and gradually increase as you become stronger and more comfortable with the movement.

Proper form:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
  2. Take a big step forward with one foot, bending your front knee to lower into a lunge.
  3. As you lower into the lunge, simultaneously raise both dumbbells to shoulder height.
  4. Push through your front foot to stand up out of the lunge and drive your back leg up into a knee drive while pressing the dumbbells overhead.
  5. Lower the dumbbells back down to shoulder height and step back into the lunge position to complete one rep.

How to reduce the difficulty: To make the exercise easier, you can perform the lunge without the dumbbells or perform the exercise with bodyweight only.

How to increase the difficulty: To make the exercise more challenging, you can increase the weight of the dumbbells, increase the number of reps or sets performed, or add a jump into the lunge and knee drive.

Number of reps:

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

Estimated time for exercise: The dumbbell levitating lunge can be completed in 15-20 minutes.

Body Group:

Legs

Muscle Group(s):

Calves, Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Gluteus Maximus, Hamstrings, Calves

Tertiary:

N/A

Difficulty:

Advanced

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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