- Target muscles: Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris)
- Synergists: Gluteus Maximus, Adductor Magnus, Soleus
- Mechanics: Compound
- Force: Push
Stand with feet together, holding a dumbbell in each hand, with your arms by your sides.
- Exhale as you take a large step forward with one leg, landing on your heel first and then lowering your forefoot.
- At the same time, keeping your torso upright, lower your body until the knee of your supporting leg almost touches the floor.
- Inhale as you drive back up with your heel and step back into the starting position.
- Repeat with your other leg.
- Keep alternating legs.
Comments and tips
- Keep your torso upright and your head, feet, and knees facing forward.
- Keep the dumbbells by your sides or a little behind you, which can help with balance.
- The larger your lunge, the more emphasis you will place on your gluteus maximus instead of your quadriceps.
- The dumbbell lunge is a very beneficial exercise that helps you to develop the unilateral (one-sided) functional strength of your legs, which is important for athletic performance and everyday activities.