Sign Up  |  




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

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
Show All


Some Leg Workouts you should try

Beginner Leg Workout Routine
Beginner Leg Workout Routine
Level : Beginner
» View Workout
Big Legs Workout
Big Legs Workout
Level : Advanced
» View Workout



Are you a great trainer?
Join hundreds of brilliant fitness trainers and build your brand - and make money - by creating your own interactive online fitness company on WorkoutBOX. It’s easy and FREE!
» Learn more
About Us  |  Trainers  |  Support  |  Terms of Use  |  Privacy Policy
© 2009-2014 WorkoutBOX.com