This exercise involves holding dumbbells in a front rack position while performing lunges. It targets the legs, glutes, and core muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the quadriceps, hamstrings, glutes, and calves
- Improves balance and stability
- Engages the core muscles for added stability
- Increases flexibility in the hip flexors and ankles
- Can be modified for different fitness levels by adjusting the weight of the dumbbells
- Targets multiple muscle groups in one exercise for efficient and effective workouts
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height, with your palms facing each other and your elbows pointing forward.
- Step forward with your right foot and lower your body until your right thigh is parallel to the ground and your left knee is hovering just above the floor.
- Push through your right heel to return to the starting position.
- Repeat on the other side, stepping forward with your left foot.
- Continue alternating legs for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary