Classification
Type | auxiliary |
Mechanics | compound |
Direction | push |
Equipment | 2 dumbbells |
Additional Equipment | - |
Instructions
Preparation
Stand upright and hold dumbbells to sides. Keep arms straight. With one leg step forward into lunge position.Execution
Lower body until knee of rear leg is just above floor. Extend legs and hip to return. Keep knees slightly flexed and repeat.Variations / Comments
For stability place feet about shoulderwide apart.![Dumbbell Lunge | Starting Position Dumbbell Lunge Starting Position](/data/exercisefiles/18/918.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Lunge | Ending Position Dumbbell Lunge Ending Position](/data/exercisefiles/19/919.jpg)
Muscles
Target | Quadriceps |
Synergist | Gluteus Maximus | Hip Adductors | Soleus |
Stabilizers | Hamstrings | Gastrocnemius | Trapezius, Upper | Trapezius, Lower | Erector Spinae |
![Dumbbell Lunge | Muscles Front Dumbbell Lunge Muscles Front](/data/musclemaps/17/517.jpg)
Front
![Dumbbell Lunge | Muscles Rear Dumbbell Lunge Muscles Rear](/data/musclemaps/18/518.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)