Dumbbell Lunges

Also called lunge and walking lunge (dumbbell).

Works

Quads, plus calves, glutes and hamstrings

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

1. 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.
2. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
3. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Cues

• Long step, torso tall.
• Back knee to an inch off the floor.
• Front shin vertical.
• Drive through the front heel.

Common mistakes

• Front knee caving.
• Short steps that load the knee.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.