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 scapula, and inhale.

Movement Execution

• Initiate eccentric phase of movement by extending one leg out keeping the heel flat while flexing at the front knee, and dropping the back knee down.
• Continue flexing at the front knee, and dropping back knee down until front leg is parallel.
• At parallel front heel is flat, knee in line with middle toe, vertical shin angle, and chest up.
• Initiate concentric phase by driving through front foot back

Safety & Spotting Techniques

• DB lunge does not require any form of spotting.
• Lifting area 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
  1. Emphasize maintaining a vertical shin angle.
  2. If problem persists reduce the load.
• Knee valgus (knee in)
  1. Emphasize keeping knee in line with middle toe. Band the knees.
  2. If problem persists reduce the load.
• Heel raising
  1. 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