Over Head Clock Lunge
May 6th, 2023 11:59 AM Mr. Q Categories: Dumbbell
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:
ExerciseEquipment:
DumbbellThe dumbbell Over Head Clock Lunge is a lower body exercise that involves lunging with weights while holding them overhead. This exercise primarily targets the quadriceps, hamstrings, glutes, and core.
Stretch to do prior to exercise:
- Quad stretch
- Hamstring stretch
- Glute stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio, such as jogging or cycling
- Bodyweight lunges
How to select the proper weight: Choose a weight that is challenging but allows you to maintain proper form throughout the exercise. Start with a lighter weight and gradually increase as you get stronger.
Proper form:
- Stand with your feet hip-width apart and hold a dumbbell in each hand with your arms fully extended overhead.
- Lunge forward with your right foot, keeping your back straight and your core engaged.
- Lower your body until your right thigh is parallel to the ground and your left knee is almost touching the ground.
- Push through your right heel to return to the starting position.
- Repeat the lunge on your left side.
- Continue lunging in a clockwise direction for the desired number of reps.
- Reverse direction and lunge counterclockwise for the same number of reps.
How to reduce the difficulty:
- Perform the exercise without weights
- Decrease the range of motion
- Decrease the number of reps
How to increase the difficulty:
- Increase the weight of the dumbbells
- Increase the range of motion
- Increase the number of reps
Number of reps: Beginner: 8-10 reps per leg Intermediate: 12-15 reps per leg Advanced: 18-20 reps per leg
Estimated time for exercise: 10-15 minutes
Body Group:
LegsMuscle Group(s):
Calves, Gluteus, Hamstring, Lower back, QuadricepsMuscles used:
Primary:
QuadricepsSecondary:
Gluteus Maximus, HamstringsTertiary:
Calves, Lower BackDifficulty:
AdvancedTalk 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.