- Stand with dumbbells grasped to sides.
- Lunge to one side with first leg. Position closest dumbbell
behind thigh and opposite dumbbell to front. Land on heel, then
forefoot. Lower body by flexing knee and hip of lead leg, keeping
knee pointed same direction of foot. Return to original standing
position by forcibly extending hip and knee of lead leg. Repeat
by alternating lunge with opposite
- Keep torso upright during lunge. Flexible hip
adductors will allow fuller range of motion. Forward knee
should point same direction as foot throughout lunge. A long
lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.
Dumbbells may be positioned - one to front and other to back.