How to Do
How to Do Dumbbell Turning Lunge
The dumbbell turning lunge 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 turning lunge.
Beginning
Beginning Dumbbell Turn and Lunge
You'll need a place where you can take a single large step. Select dumbbells with a weight that will allow you to complete the exercise sets you've selected. It will take some trial and error to find the right weight. Begin with a light load. Start with no weights if you're having trouble balancing.
Movement
Dumbbell Turn and Lunge Movement
1. With a dumbbell in each hand, stand up straight. Your arms should be at your sides. The palms of the hands should be facing the thighs (hammer grip). The distance between your feet should be a little less than shoulder width.
2. Take a strong stride forward with each leg, bending at the knee until your front thigh is parallel to the ground and landing on your heel. As you descend, take a deep breath. The back leg is bent at the knee and supported by the toes. Allow the knee of the front leg to not extend past the tip of the toes.
3. Exhale as you return to your upright starting position.
4. Carry on with the opposite leg in the same manner. Alternate legs until the entire set of the exercise regimen is completed. Aim for eight to twelve lunges every session, with two to three sets per workout.
Benefits
Dumbbell Turn and Lunge Benefits
Dumbbell lunge and rotation is a total-body, free-weights exercise that primarily targets the quadriceps, but also targets the abs, glutes, hamstrings, and obliques to a lesser extent.
Exercise Aliases
Lunge With Rotation, Dumbbell Lunge and Rotation.
