- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.
Variations: There are several ways to perform the exercise.
One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.
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Review: Dumbbell Lunges
May 11, 2013 2:51 PM: SEXY VOICE! LOL
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Review: Dumbbell Lunges
Apr 27, 2013 9:40 AM: cool
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Review: Dumbbell Lunges
Apr 10, 2013 8:30 PM: lol the dude's voice was too much!
of people found this review helpful
Review: Dumbbell Lunges
Apr 5, 2013 2:46 PM: lol.. i couldnt even watch the video,,, was laughing too hard... felt like magic mike was doing the voice over...or barry white... lol
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Review: Dumbbell Lunges
Mar 5, 2013 6:17 AM: This is one of my favorite exercises as I always feel I've gotten in a good leg workout if I've done these. Btw, the voice-over in this video is very motivational.
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Review: Dumbbell Lunges
Mar 2, 2013 11:05 PM: exhaaaaale
stronginstructionalvideo/10
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Review: Dumbbell Lunges
Feb 1, 2013 9:35 PM: His voice gets me hot and sweaty ;)
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Review: Dumbbell Lunges
Dec 11, 2012 8:08 AM: ...and lower your upper body - doooowwwwwnnn. This is why they can't let these guys watch Jamie Eason do the exercise while they read the description.
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Review: Dumbbell Lunges
Oct 18, 2012 12:32 AM: I want that voice ;) ....
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Review: Dumbbell Lunges
Oct 16, 2012 7:58 PM: Omg this was hilarious... very seductive voice ;) bow chicka wow wowww.