Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors

Dumbbells Lunge (alternating)

Video coming soon...

Exercise Profile

Primary muscles:

Quads, Glutes

Secondary muscles:

Legs

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Lunge (alternating) Overview

The dumbbell lunge is a powerful exercise that targets the quads and glutes.

By holding dumbbells in each hand, the workout adds resistance and increases muscle engagement.

With each step forward, the quads and glutes are activated, promoting strength and stability.

While other muscles are involved, the dumbbells primarily focus on the quads and glutes.

Fast-track your fitness with free AI coaching!

Get started today

Dumbbells Lunge (alternating) Instructions

  1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  2. Take a step forward with your right foot, keeping your torso upright and your core engaged.
  3. Bend both knees and lower your body until your right thigh is parallel to the floor, making sure your right knee is directly above your ankle.
  4. Pause for a moment, then push through your right heel to return to the starting position.
  5. Now, take a step forward with your left foot and repeat the lunge on the opposite side.
  6. Continue alternating lunges, stepping forward with one foot at a time, until you have completed the desired number of repetitions.
  7. Remember to keep your upper body stable, your chest lifted, and your shoulders relaxed throughout the exercise.

Dumbbells Lunge (alternating) Tips

  1. Start by standing tall with your feet hip-width apart, holding a dumbbell in each hand, allowing your arms to hang naturally by your sides. This exercise will help you engage your quads and glutes, giving you a strong lower body.
  2. Take a step forward with your right foot, ensuring that your knee is directly above your ankle. As you lower your body, keep your back straight and your core engaged. This will help you maintain proper form and prevent any unnecessary strain on your lower back.
  3. As you lower your body, focus on pushing through your right heel to engage your glutes and quads. This will help you activate the muscles in your lower body and maximize the benefits of the exercise.
  4. Push off with your right foot and bring your left foot forward, stepping into a lunge position. Again, ensure that your knee is directly above your ankle and your back is straight. This will help you maintain balance and stability throughout the exercise.
  5. Continue alternating between your right and left legs, performing controlled lunges with each step. Remember to breathe deeply and maintain a steady pace. With consistent practice, you will gradually build strength in your quads and glutes, leading to improved form and increased fitness levels.

Are you a trainer? Easily manage your clients with Virtuagym

Get free coaching app

Related Muscle exercises

id0157 thumb

Battle Rope Waves In And Out

id0151 thumb

Battle Rope Waves Side To Side

id0150 thumb

Battle Rope Waves Up And Down

Related Equipment exercises

ID1452 thumb

Dumbbells Wrist Inward

ID1453 thumb

Dumbbells Wrist Outward

id2124 thumb

Dumbbells Wrist Rotation

Related Difficulty exercises

ID1452 thumb

Dumbbells Wrist Inward

ID1453 thumb

Dumbbells Wrist Outward

id2124 thumb

Dumbbells Wrist Rotation

Empower your business with Virtuagym's
all-in-one fitness software

Boost your client experience and save valuable time with industry-leading tools for business management, coaching and engagement.

Learn more
logo dark

Creating a healthier and happier world through innovative technology.

Instagram Linkedin-in Youtube Facebook
© 2024 Virtuagym

Exercises

Resources

About