This exercise involves holding dumbbells in each hand and taking alternating lunging steps forward, while maintaining proper form and balance. It targets the legs, glutes, and core muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the glutes, quads, hamstrings, and calves
- Improves balance and stability
- Increases cardiovascular endurance
- Engages the core muscles for added stability and strength
- Can be modified to target specific muscle groups or increase difficulty
- Can be done with minimal equipment and in a variety of settings
How to perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a large step forward with your right foot, bending your right knee and lowering your body until your right thigh is parallel to the ground.
- As you lower your body, simultaneously curl the dumbbells up towards your shoulders.
- Push off with your right foot and step forward with your left foot, repeating the lunge on the opposite side.
- Continue alternating legs and lunging forward, walking across the room or space.
- Complete 10-12 reps on each leg for 3-4 sets.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary