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Leg Exercises

Lunges Dumbbell Alternating

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Lunges, Dumbbell, Alternating

Type: Legs

Performing alternating lunges with weights helps to build muscle and strength in the buttocks, thighs and calves. They do require quite good balance and coordination and therefore a beginner would be advised to perform a static split leg squat before working up to lunges. Alternating the movement between each leg helps to develop coordination, balance and control.

Level :

Intermediate

Equipment : Yes

	Buttocks
	Calves Hamstrings Thighs

Lunges, Dumbbell, Alternating Steps:

Step 1:

Stand upright holding dumbbells by your side

Step 2:

Stand with feet slight wider than shoulder width and toes pointing forwards.

Step 3:

Step forward and drop down so that the leading knee is roughly at right angles (bent at 90 deg).

Step 4:

The trailing knee should avoid contact with the floor.

Step 5:

At the bottom of the move push back up and step the leading leg back to the start position.

Step 6:

Keep the chest lifted, back straight and head looking forwards right the way through the movement.

Step 7:

Repeat with the opposite leg.

Step 8:

This is one repetition.

Top Tip:

The front foot heel should always stay in contact with the floor. Keep the knees in line with the toes. Warm up and practice a few lunges without weight before adding any weight. This aids balance throughout the main exercise.

Leg Exercises

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Beginner