Instructions
Preparation
- Stand with dumbbells grasped to sides.
Execution
- Lunge to one side with first leg. Position closest dumbbell behind thigh and opposite dumbbell to front. Land on heel then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed the same direction of foot. Return to original standing position by forcibly extending the hip and knee of the lead leg. Repeat by alternating lunge with opposite leg.
Comments
- Keep torso upright during lunge. Flexible hip adductors will allow a fuller range of motion. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps. Dumbbells may be positioned - one to front and other to back.
Classification
| Utility: | Auxiliary |
| Mechanics: | Compound |
| Force: | Push |
Muscles
- Gluteus Maximus
- Adductor Magnus (lead leg)
- Adductors (extended leg)
- Soleus