Lunges with dumbbells

When performing stepping movements with dumbbells, start in a hip-width stance. Your gaze is directed forward, and your back remains upright. By maintaining a natural arch in your lower back, you protect your lumbar spine. Hold a dumbbell in each hand, with your arms almost fully extended and hanging down at your sides. Keep your gaze forward while engaging your abdominal muscles.

Movement execution

The execution of stepping movements with dumbbells begins by taking a forward step with one leg. Ensure that the step length is chosen so that, during the bending of the front knee, an approximately right angle is formed between the upper and lower leg. Simultaneously, the front knee should not extend beyond the toe and should point in the same direction as the toe. Inhale as you step forward. The entire body moves downward, maintaining an upright back. The arms with the dumbbells remain immobile at the sides of the body. Exhale as you move upward, pressing through the heel of the front foot in a controlled manner to return to the starting position, where both legs are hip-width apart. This upward movement occurs at a controlled and moderate pace.

Stressed muscles and common mistakes

Additional details regarding the engaged muscles and common mistakes during the execution of step movements with dumbbells can be found on the website "Classic Lunges with Weight."

Alternative variations to lunges with dumbbells

To add more variety to your training, you can also try similar exercises or further variations of step movements with dumbbells.