Legs
Preparation
- Hold one dumbbell in each hand with an overhand grip – palm of your hands facing inwards.
- Have your feet around hip width apart.
- This is your starting position.
Movement
- Take a step forward with your right leg, bending this leg from the knee until the thigh becomes parallel with the floor.
TIP: the heel of your front foot stays flat on the ground. Don’t allow your knee to go past your toes. - The back leg should be bent at the knee and balanced on the toes.
- Push back up through the heel of the front foot, and back to the starting position.
- Repeat for recommended repetitions.
- Swap legs and repeat the same movement.
Benefits
- Increased single leg strength.
- Improved hip stability.
- Increased core strength and stability.
- Improved balance, flexibility and mobility.
- Greater glute activation.
- Enhanced muscle growth.
Muscles Used
- Quadriceps – Primary Muscle.
- Gluteals – Primary Muscle.
- Hamstrings – Primary Muscle.
- Calves — Secondary Muscle.
- Erector Spinae — Secondary Muscle.
Safety
If you have a pelvic instability problem or an ankle injury, it is best to avoid this exercise.
If you have any knee or hip problems, reduce the depth in the lunge motion and use lighter weights.
If you feel any joint pain, stop the exercise.