Exercise The Right Way - Dumbbell Lunges
Other articles in this series looked at a number of exercises, mainly
from the perspective of developing a comprehensive muscle building
program. Sometimes we take things for granted, especially when it
comes to performing the basic exercises that constitute the core of
most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved
in actually doing these exercises. This will help beginners to start
out using the correct techniques before moving on to potentially more
dangerous heavy weights. If it also helps more experienced lifters
to redress some of the little faults that have almost imperceptibly
crept in over the years, all the better.
In this article we'll take a close look at dumbbell lunges.
MUSCLES TARGETED: quadriceps, gluteals, hamstrings
Stand with feet flat and placed less than shoulder width with toes
pointed slightly outward.
Hold a dumbbell in each hand with the hands facing inwards.
Step forward, keeping the back straight.
Bend the knee of the lead leg until it reaches a 90 degree angle.
The knee of your back leg should be roughly two or three inches off
the ground at this point.
Push forcefully with your lead leg and return to the starting position.
Repeat the exercise with your other leg and continue to alternate
until you reach the intended number of repetitions.
You should note that varying the length of the step will change the
emphasis of this exercise. A longer step will place greater emphasis
on the hamstring and gluteal muscles. A shorter step will place greater
emphasis on the quadriceps muscles.
OTHER EXERCISES WORTH CONSIDERING
A similar effect can be achieved by performing Barbell Lunges.
Richard Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to
to learn more about the issues covered in this article.