Leg Exercises: Dumbbell Lunges

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This is great exercise for the lower body. It is a fantastic combination of resistance training and aerobic work. Lunges are great exercise for working the glutes, quads, inner and outer thighs and hamstrings.

Dumbbell Lunges Starting Position:

  • Lift your chest up and look straight ahead, stand with your feet slightly spread apart.
  • Hold a dumbbell in each hand with your arms at your sides.

Dumbbell Lunges Movement:

  • In a controlled movement, slowly step forward in a long stride with your right leg.
  • Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.
  • Lower your left leg until your knee almost touches the floor. Do not let your knee touch the floor.
  • Your right knee shouldn’t pass your right foot.
  • Pause briefly in this position, then slowly straighten your legs and raise your body back up to the standing position.
  • Switch legs.

Dumbbell Lunges Key Points:

  • Inhale while stepping forward.
  • Exhale while coming up and pushing off the back foot.
  • Make sure your head is up and your back straight.
  • Do not do this exercise if you feel any discomfort in your knees.
  • Perform 20 repetitions (10 for each leg) and 1-3 sets. Immediately go to the next exercise.

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