Dumbbell Lunges

dumbbell lunges

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs slightly apart and with a dumbbell in each hand :

  • Inhale and take a big step forward by keeping your torso as straight as possible. During exercise, the thigh of the leg that is moving forward must stabilize horizontally or slightly below.

  • Back to the starting position and exhale.

dumbbell lunges

This exercise works mainly gluteals. This movement can be done in 2 ways :

  1. With a simple step forward (quadriceps will work a lot)

  2. With a big step forward (hamstrings and gluteals will be work a lot and rectus femoris with iliopsoas of the back leg will be stretched).


As all the weight transferred to the leg that moves forward and the movement requires balance, it’s advisable to use lightweight to begin with.

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