DUMBBELL LUNGE
 

Equipment & Set Up

• 2 dumbbells (DB)

Primary Muscles Involved

• Quadriceps Femoris (Rectus Femoris; Vastus Lateralis; Vastus Intermedius; Vastus Medialis)
• Gluteus Maximus
• Gluteus Medius
• Biceps Femoris
• Adductors (Adductor Longus, Brevis, Magnus; Pectineus; Gracilis)
• Gastrocnemius
• Soleus

Starting Position

• DB in each hand. Hands outside thighs.
• Feet underneath hips, toes straight ahead.
• Set your core—brace the abdominals, retract the scapulae, and inhale.

Movement Execution

• Initiate eccentric phase of movement by stepping one leg forward, keeping the heel flat, while flexing at the front knee and lowering the back knee down.
• Continue flexing at the front knee, and lowering the back knee down until the front thigh is parallel to the ground.
• At parallel, the front heel is flat, the knee is in line with middle toe, the shin is vertical, and the chest is up.
• Initiate the concentric phase by driving through the front foot to return to the starting position.

Safety & Spotting Techniques

• DB lunge does not require any form of spotting.
• Ensure the lifting area is clearly marked, free of equipment and tripping hazards.
• If optimal range of motion (ROM) cannot be executed while maintaining proper posture, reduce the load.

Common Errors & Corrections

• Knee drifting forward
• Emphasize maintaining a vertical shin angle.
• If the problem the persists, reduce the load.
• Knee valgus (knee in)
• Emphasize keeping knee in line with middle toe. Consider using a band around the knees.
• If the problem persists, reduce the load.
• Heel raising
• Emphasize keeping front foot flat.

Progressions and Variations

• Variations: BB Lunge, Lateral Lunge, Rotational Lunge
• Progressions: Step-Up; Rear Foot Elevated Split Squat; Single Leg Squat