 | | | Gluteus maximus | | | Vastus medialis | | | Vastus lateralis | | | Rectus femoris | | | Biceps femoris | | | Semitendinosus | | | Semimembranosus | | | Erector Spinae |
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The alternating dumbbell lunge is a single-leg strength exercise that targets the glutes, quads, hips, hamstrings and core. The alternating structure of the movement improves muscular balance on both sides of the body.
EXERCISE INSTRUCTIONS
- Choose a pair of dumbbells and stand up straight with a slight bend in your knees.
- Hold the dumbbells down at your sides. You are now in the starting position.
- Step forward with your left leg while maintaining your balance and squat down through your hips.
- Keep your torso straight and head up. Don't allow your knee to track out over your toes.
- Push yourself back to the starting position by using your heal to drive you.
- Repeat this movement with your right leg and then repeat for desired reps.
Exercise Tips:
- Never allow your knees to track out over your toes during this movement. Doing so will place undue stress on the knee joints.
- This exercise requires a good deal of balance and is not recommended for those with balance issues.
- Keep your head up and back straight throughout the exercise. Never allow your back to round.
