Alternating Dumbbell Lunge
Muscle Groups: Quads, Glutes
Alternating Dumbbell Lunge focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Alternating Dumbbell Lunge with proper form and technique.
- 1
Grab a pair of dumbbells with a neutral grip so that your palms are facing each other. Stand tall with your feet shoulder-width apart and arms fully extended.
- 2
Push your chest out and take a large step forward with one leg, lowering your rear knee toward the ground while keeping your front shin as vertical as possible. Push off the front leg, returning back to the starting position. Alternate legs.
Tips for Success
These tips will help you perform Alternating Dumbbell Lunge safely and effectively while maintaining proper form.
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Make sure you descend deep enough into the lunge. The back knee should nearly touch the floor.
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Do not bend the torso excessively forward. Instead, keep your chest lifted.
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Do not let either knee cave inward.
Secondary Muscles
While Alternating Dumbbell Lunge primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Alternating Dumbbell Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Alternating Dumbbell Lunge, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
