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Intensity: Vigorous
Plane of Motion: Sagittal
Equipment: Dumbbells 
Target Muscle: Quadriceps 
Dumbbell Lunges
  • Using Dumbbells


  • With a comfortable working weight  


  • Keeping the dumbbells by your side in a stable position 


  • Place one leg in front slowly as if you are taking a knee  


  • In your stable position slowly move downward on your heel in front to a 90-degree angle


  • While coming down keeping a tight core


  • Without the other knee slamming the floor, come back up slowly 


  • Push upward squeezing your glutes and pushing your knees outward  

Before                                   After 

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