It is important and necessary to work the lower limbs constantly. So we have to include specific exercises in our routine.
Dumbbell lunges are an excellent alternative for developing legs and keeping them in good shape. It is necessary to master the technique to perform this exercise correctly. This process is learned over time, starting with external weight. So we must first perform the lunges without a barbell.
Have you ever made dumbbell lunges? We will show you below some of its variants so you can practice them. Don’t miss it!
Before making dumbbell lunges…
Dumbbell lunges are the main alternative to conventional lunges. These are carried out with additional weight to increase the loads and the difficulty of their execution. These should be done after you have mastered the common lunge technique to prevent injury or body pain.
You must have two dumbbells of the same weight to perform this exercise. One for each hand, with a neutral grip. These dumbbells must be easy to lift to adapt to each person’s needs.
3 variables of this lower train exercise
Lunges with or without dumbbells must begin in the same starting position. In other words, stand with your hands on either side of your hips and your feet shoulder-width apart.
From there, you must contact the central area, especially the abdomen and the pelvic floor. Once in this position, you can perform lunges.
Lunges with common dumbbells
From the starting position described above, the right foot will step forward. You will then need to bend the leg – forming a 90-degree angle – and the hip, looking for the opposite knee to touch the ground slightly.
The leg opposite the lunge – which should touch the ground with the knee – should also bend, keeping the hip in the position it started.
Once you complete the move, return to the starting position and switch which leg will come forward to repeat the move. This is done the number of times necessary for the repetitions you have planned, as this video shows.
Lunges with displacement
In this variant, the slot is made the same way as previously described. However, you will need to follow the lead of the stepping leg to perform the movement.
So that the step forward is carried out with the right leg, performing the full gesture of the lunge accompanied by a pause of 2 to 4 seconds. The return to the starting position is done on this same leg, which forces the body to move forward.
The same movement is then performed with the left leg in front so that the movement is asymmetrical. It is worth repeating the movement until you reach the desired distance. As for the dumbbells, they should be kept on the sides of the hips during the movement.
Lunges with jumps
Due to the effort involved, these are the most complex slots in existence. They are also not recommended for people with joint problems or obesity. However, they are suitable for people with good command of the technique.
The starting position varies from previous exercises. It must be done with the legs apart as if you were already performing the conventional lunge. From there, perform the lunges gesture to gain momentum and jump.
When jumping, the right leg – which was in front – moves back, and the left goes forward. So that the exercise is performed with both limbs and the exchange takes place between each jump.
The dumbbells during jump lunges should be lighter. This allows the movement of the arms to accompany the jump.
Exercise, but with caution
Although a relatively straightforward exercise, the dumbbell lunge has a high degree of complexity due to the technique it requires. This work must therefore be carried out in the best possible way to avoid injuries to the knee, ankles or vertebrae. Supervision by a physical activity professional is always recommended.
Before performing any of the exercises mentioned above, you should consult your doctor to determine whether there is a contraindication. Once you get professional approval, feel free to work your whole body to stay healthy.