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Dumbbell Lunges

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
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8.9

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Dumbbell Lunges Guide

Main Muscle: Quadriceps

  1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
  2. 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.
  3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
  4. 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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of people found this review helpful

Review: Dumbbell Lunges

Exercise Rating
8/10

Sep 14, 2014 5:11 AM: that voice is bloody hilarious



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Review: Dumbbell Lunges

Exercise Rating
10/10

Aug 27, 2014 2:13 AM: I think they fixed the voice.



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Tip: Dumbbell Lunges

Exercise Rating
10/10

Jun 9, 2014 6:09 PM: What's up with the guy's voice in the how to clip, lol! I love these btw!!! For those of you worried about your knees, be sure to push up through the heel and keep in mind that its more about the lowering of your back leg then the bend of the front one, if that makes any sense, if you feel too much...+See More



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Review: Dumbbell Lunges

Exercise Rating
10/10

Jun 5, 2014 11:48 AM: HAHAHAHA



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Review: Dumbbell Lunges

Exercise Rating
10/10

May 28, 2014 9:42 AM: The voice over! OMG I'm dying!!!



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Review: Dumbbell Lunges

Exercise Rating
9/10

May 27, 2014 10:45 AM: Brutal



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Review: Dumbbell Lunges

Exercise Rating
8/10

Mar 19, 2014 9:53 AM: Why make the video for this exercise sound like a cheesy porn? It was almost more than I could stand.



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Review: Dumbbell Lunges

Exercise Rating
10/10

Mar 14, 2014 2:04 PM: I'm not an "advanced athlete" by any means but I have been performing the walking dumbbell lunges for three weeks now (in my case 40 lunges is back and forth in the gym hallway). Feel the burn! Very very effective exercise for glute/quad strength/size. The video's narrator, hahahaha.



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Review: Dumbbell Lunges

Exercise Rating
9/10

Feb 19, 2014 11:01 PM: Great exercise and great demo video, but the narration needs to be changed. I thought I'd stumbled onto a porno!



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Review: Dumbbell Lunges

Exercise Rating
10/10

Feb 9, 2014 7:17 PM: Please Change the VOICE. It sounds too sexual.



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