RocketWorkout

Forward Lunges with Dumbbells

Bodypart: Gastrocnemius | Abductor | Glutes | Soleus | Quads | Hamstrings
Equipment: Dumbbells

You will need an area where you can take one big step. Choose dumbbells of a weight that will enable you to complete the exercise sets you have chosen. Trial and error will be required to settle on a suitable weight. Start with a light weight. If you have difficulty balancing, start with no weights.

  1. Stand up straight with a dumbbell in each hand. Hang your arms at ​your sides. Palms should face the thighs (hammer grip). Feet should be a little less than shoulder-width apart.​

  2. Take a big step forward with either leg, bending at the knee until the front thigh approaches parallel to the ground, landing on the heel. Inhale as you go down. The rear leg is bent at the knee and balanced on the toes. For the leg you step forward with, don't let the knee go past the tip of the toes.

  3. Step back to your standing starting position while exhaling.

  4. Repeat the motion with the other leg. Alternate legs until the exercise program set is complete. A number to aim for is eight to 12 lunges per set and two to three sets in a workout.

Source: https://www.verywellfit.com/how-to-do-dumbbell-lunges-3498297

Source: https://weighttraining.guide/exercises/dumbbell-split-squat/

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