Dumbbell Lunges

Dumbbell lunges are one of the most effective exercises for your lower body and the range of motion is such that it will improve your stability and movement. Like any other exercise, for the dumbbell lunges, you have to pay special attention to correct form and technique to avoid cramps and injuries. Following correct breathing technique is also very important to benefit from this routine. Of all the dumbbell exercises, the compound mechanics of the dumbbell lunges will stimulate your hamstring and glute muscles to shape them in quick time.

Exercise

If you are wondering how to do lunges with a dumbbell here are a few tips for applying correct form and technique.

• For the starting position stand straight with your legs hip width apart and arms fully extended to your sides with a dumbbell in each hand.
• Lift your right leg and take a step forward by 1-2 feet without moving your left leg, now lower your upper body by bending your knees.
• Ensure that your right knee doesn't go ahead of your right toe line, and keep your torso straight when you go down.
• Once you are down, dig your right heel in to the ground and push yourself up and back to the starting position.
• Inhale as you go down, and exhale as you come back to the starting position. Repeat the movement with your left leg for this weight training routine.

Dumbbell Lunges with Crossover

For the dumbbell lunges with crossover the technique will vary a little, here are a few tips to correctly perform this routine

• For the starting position stand straight with dumbbells in both hands with elbows bent at a 90 degree angle, keep your feet hip width apart.
• Now lift your right leg and take a step forward by 1-2 feet all the while keeping your left leg stationary.
• Slowly go down by bending your knees, make sure your right knee doesn't go ahead of the right toe line.
• When you are going down twist your torso to the left side and down while maintaining the 90 degree bend in your elbows.
• When coming up dig your right heel in to the ground and push your body up, when coming up twist your torso and come back to the starting position.
• Inhale as you twist your torso and go down, and exhale when you are coming back up. To complete the lunges exercise repeat the movement with your left leg.

Benefits

The lunges benefits are not limited to toning your lower body, they will also improve your stability and posture. The quadriceps, hamstrings, glutes, and calves are some of the muscles worked by lunges. Here are few benefits of doing this routine

• As the movement is unilateral meaning target one side at a time, it will help develop individual muscles in your lower body.
• The lunges will improve your strength and endurance levels as the range of motion is compound.
• As you have dumbbells in each hand and the abdominal muscles are brought into play during the movement, you will increase your core strength.
• The forward and back up movement with weights in hand will also allow you to develop greater flexibility and increase your stamina.
• The lunges will also help you tone your lower body and give it a symmetrical appearance as each leg is worked individually.
• Doing the lunges will also help you improve your posture and strengthen your leg muscles to give you extra strength to perform other lower body workouts like squats and deadlifts.

Just remember, before you start with lunges, do a 5-7 minute warm up routine to avoid any cramps and workout related injuries. One more thing, please consult your physician before you start any weight training routine.