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leg exercises > Dumbbell Barbell Lunge
 
 

  
 

  

It is not easy to achieve balance and stability during this exercise, but it is nevertheless an extremely good one for developing strength in the legs overall, and especially in the quadriceps and gluteals.

1 Stand tall with your feet hip-distance apart and grasp a dumbbell in each hand with your palms facing inward; make sure that your toes face forward.

2 Slowly inhale and step one leg forward, keeping your knee above your ankle and dropping the knee of your rear leg toward the floor. Stop the movement when the rear knee is 2 to 3 inches (5 to 7.5 centimeters) from the floor.

3 Exhale and push yourself back to the starting position off your front leg.

4 Repeat for the desired number of repetitions, then repeat the exercise stepping your other leg forward.
 

Variations:

- try using a barbell (a,b,c) - without any weight on the first occasion

- lunge onto or off a step

Precautions:

- your upper body must remain upright throughout the movement - be careful that you do not bow or twist at any time

- make sure that your body weight drops down and does not transfer forward when your front foot lands

- your front knee must not travel over the toes on your front food. keep your feet, knees, and the hips of both legs in line throughout the movement

- do not take too big a stride - try to make sure that your back knee is flexed at 90 degrees when you have lowered it

- technique is vital with this exercise, so use a mirror to monitor your technique whenever possible