Enhancing Skills

Up down 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 up down lunge is a lower body exercise that targets the quads, hamstrings, glutes, and calves. It involves stepping forward into a lunge and then standing back up and repeating on the opposite leg.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Quad stretch
  • Hamstring stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio (e.g. jogging in place, jumping jacks)
  • Bodyweight lunges
  • Bodyweight squats

How to select the proper weight: Choose a weight that challenges you but allows you to maintain proper form throughout the exercise. Start with a lighter weight and gradually increase as you become more comfortable with the movement.

Proper form:

  1. Stand with your feet hip-width apart, holding dumbbells at your sides.
  2. Step forward with one leg and lower your body until your front knee is bent at a 90-degree angle.
  3. Push through your front foot to stand back up and return to the starting position.
  4. Repeat on the opposite leg, stepping forward and lowering your body into a lunge.
  5. Keep your core engaged and your back straight throughout the movement.
  6. Make sure your front knee does not extend past your toes when you step forward into the lunge.

How to reduce the difficulty:

  • Perform the exercise without dumbbells
  • Perform reverse lunges instead of forward lunges
  • Shorten the range of motion by not lowering into a full lunge

How to increase difficulty:

  • Increase the weight of the dumbbells
  • Perform walking lunges instead of stationary lunges
  • Add a jump between lunges to make it a plyometric exercise

Number of reps: Beginner: 8-10 reps per leg Intermediate: 12-15 reps per leg Advanced: 20 reps per leg

Estimated time for exercise: 10-15 minutes

Body Group:

Legs

Muscle Group(s):

Calves, Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Glutes

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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