How to Do Dumbbell Anterior Leaning Lunges
The dumbbell anterior leaning lunges should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell anterior leaning lunges.
Beginning Anterior Leaning Lunges
1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the belly, and neutral spine angles.
2. Tighten the belly by drawing the belly button in towards the spine and perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine, especially when in the forward lean phase of movement.
Anterior Leaning Lunges Movement
1. Start with the feet straight, with good alignment in the kinetic chain.
2. Take a stride forward, longer than a normal walking length.
3. Drop the back knee to the floor, and keep most of the weight in the forward leg.
4. Ensure that the forward leg maintains proper alignment, the thigh is not internally or externally rotated.
5. Lean over at the waist and allow the dumbbell to reach towards the floor without touching the floor.
6. In a simultaneous motion, extend the trunk back to starting position and triple extend the forward leg back to starting position as shown.
Anterior Leaning Lunges Benefits
Forward lunges primarily engage the main muscular groups in your legs, such as your quads, calves, and hamstrings, but they also work your abs, particularly the internal stabilizer muscles. They'll also activate your glute muscles, which means you'll have a toned butt in no time.