How to do the dumbbell lunges?

The stepped slots or walking lunges are used to exercise the muscles of the thighs and buttocks. They are often used at the end of a leg session as a finishing exercise, but also in many programs to shape and strengthen the buttocks and thighs by fitness room. This is a strength training exercise that requires good balance and therefore it is not an exercise that should be worked on heavily.

How do I do this exercise?

Grab a dumbbell in each hand and step one foot forward so that when you come down to the bottom position the angle at the front knee is 90 degrees. The back knee should come down toward the floor without ever touching it and should never go past the heel line. Push on your front heel to advance in lunge in the same way by keeping the back straight without balancing the bust then alternate and repeat until the end of your series.

CAUTION: If you don't move your foot forward enough when you lunge, you can stress the knee joint, which is why it's important to keep the knee at a 90-degree angle and to keep it off the big toe. Start by working without dumbbells with your hands on your hips to master the movement before adding weight.

Tips

1. Inhale as you move forward on the descent and then exhale as you push on your heel on the ascent.
2. Keep your torso straight throughout the movement without swinging back and forth.
3. In order to maintain a good balance, keep your feet shoulder-width apart (if you have one foot in front of the other in a lunge you will lose your balance).
4. During your walking lunges, you can take a standing break between each lunge before starting again if you have trouble keeping your balance.

Variants

• Depending on the distance between your feet, you will be able to work your legs differently: With a wide foot position, the glutes and hamstrings will be worked more, while with a tight foot position, it will target the quadriceps more.
• The lunges can also be done on the spot on one side and then on the other side with two dumbbells or a bar behind the neck.
• Lunges can also be performed on the side to further target the adductors and inner thighs.
• Walking lunges without weight remain the easiest.

Find this exercise in the following program:

Supplementary article :

4 good reasons to build up your legs