Dumbbell lunges

Hello everyone. I remembered an excellent exercise for developing the muscles of the thigh and buttocks – lunges with dumbbells .

When performing this exercise, the main load falls on the quadriceps, hamstrings and gluteal muscles. The latter acquire a beautiful shape and are favorably separated from the muscles of the posterior thigh group.

Dumbbell lunges are formative exercises. It will not work to pump up huge legs, but it is quite possible to give shape and relief. This mainly concerns the gluteal muscles, so this exercise is so loved by the fair sex.

How to do dumbbell lunges

For execution, we need two decent weight dumbbells. As a rule, this exercise is performed with dumbbells on straight arms. Some athletes throw dumbbells over their shoulders. In my opinion, this is, firstly, inconvenient, and secondly, fraught with loss of balance.

So, let’s take dumbbells in our hands. We hold them on straight arms on the sides of the body. Feet approximately shoulder width apart. Keep your back straight, look straight. This is our starting position.

Take a deep breath and step forward with your right foot. The left leg remains in place. We lower ourselves until the angle in the right knee joint is approximately 90 degrees, and the thigh is parallel to the floor. The left leg is slightly bent at the knee joint, the left foot rests on the toe. Hands with dumbbells are perpendicular to the floor. Keep your back straight, slightly arched at the lower back.

After a second pause, we push off the floor with the front leg and, with the effort of the muscles of the legs and buttocks, return to the starting position. We exhale. Then we lunge with the left foot. The technique is the same. In principle, you can change legs after each repetition, or do a separate approach on the right leg, then on the left. It’s a matter of taste.

Lunges with dumbbells are excellent exercises for grinding muscles. It should be performed on the day of leg workout after the main basic exercise, for example, after squats or leg presses. Can be done at the end of a workout. Enough 3 – 4 sets of 8-12 reps for each leg.


The wider the step forward, the more stress is placed on the gluteus of the front leg, and the more tension is put on the thigh muscles of the back leg. However, do not use too wide a step, it can lead to loss of balance. In general, this exercise requires the athlete to have excellent coordination of movements and a sense of balance. So if you have a problem with this, train first with your own weight or very light dumbbells.

In general, girls are especially fond of this exercise, precisely because it forms attractive buttocks.

Throughout the approach, keep your back straight and slightly arched at the lower back, this will save you from back injury. Look straight ahead. If you look down at your feet, your back will be reflexively rounded. Take care of her, she will still come in handy for the deadlift. A joke of course.

There is a variant of this exercise, when after reaching the lowest point of the amplitude, you do not return your leg to its original position, but simply step forward with the other leg. It turns out a kind of walking with dumbbells in hand. This requires a certain amount of space, in addition, you need to make sure that no bespectacled newbie gets under your march.

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