Dumbbell Lunge and Rotation
Muscle Groups: Quads, Glutes
Dumbbell Lunge and Rotation focuses on Quads, Glutes, with Hamstrings, Obliques working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Lunge and Rotation with proper form and technique.
- 1
Stand tall with feet hip-width apart, holding a dumbbell in both hands at chest level.
- 2
Step forward with your right foot into a lunge, bending both knees to about 90 degrees while rotating your torso to the right.
- 3
Push through your right heel to return to standing, bringing your left foot back to the starting position and rotating back to center.
- 4
Repeat on the left side, stepping forward with your left foot and rotating to the left.
Tips for Success
These tips will help you perform Dumbbell Lunge and Rotation safely and effectively while maintaining proper form.
-
Keep your front knee aligned over your ankle to prevent strain.
-
Avoid leaning forward; maintain an upright posture throughout the lunge.
-
Engage your core during rotation to protect your lower back.
Secondary Muscles
While Dumbbell Lunge and Rotation primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Obliques . 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 Dumbbell Lunge and Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Lunge and Rotation, 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.
