Dumbbell Lunge

Directions:

Preperation/body position

1. Find dumbbells of a suitable weight for you execute the exercise.
2. Stand erect, grasping dumbbell down by your sides.
3. Maintain good posture, with back straight throughout execution.

Excution/Movement

1. Lunge first foot forward, keeping back straight and torso erect throughout execution.
2. Land on heel first then let rest of foot make contact with floor, in a slow controlled action.
3. Keeping back straight, lunge down by flexing the knee and hip until front thigh is close to parallel to the floor and the knee of the following leg is close to the floor.
4. Return to standing position by forcefully extending the knee and hip of the front leg, keeping good body posture throughout.
5. Repeat in same manner for the other leg.
6. Repeat for repetitions.

Comments

The dumbbell lunge is an effective movement to stimulate the quadriceps, hamstrings, glutes and calves. The lunge can add a bit of variety to leg workouts that are usually dominated by squat variations.

The dumbbell lunge may be of a wiser choice for those who are not familiar with the lunging movements, which can also be performed with a barbell. The dumbbell variation is usually easier to execute compared to the barbell version due to being better balanced during execution, plus it is easier to dump the weights if you being to loose balance, or struggle.

Form is very important when performing the lunge. Keep up body upright throughout exercise, and keep head up and looking forward.
Do not allow the leading knee to go beyond the level of the leading foot. The leading lower leg should not travel further then perpendicular to the floor, as going beyond this may become more injurious.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.