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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 :  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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