Up down lunge
May 5th, 2023 4:56 PM Mr. Q Categories: 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.
- Stand with your feet hip-width apart, holding dumbbells at your sides.
- Step forward with one leg and lower your body until your front knee is bent at a 90-degree angle.
- Push through your front foot to stand back up and return to the starting position.
- Repeat on the opposite leg, stepping forward and lowering your body into a lunge.
- Keep your core engaged and your back straight throughout the movement.
- 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
Muscle Group(s):Calves, Gluteus, Hamstring, Quadriceps