Dumbbell front side lunge combo

STRENGTH

Benefits:

  • Quadricep strengthening.
  • Quadricep definition.
  • Hamstring strengthening.
  • Hamstring definition.
  • Hip stabilization.
  • Improved balance.
  • Improved coordination between lower body muscle groups.


Pre-Requisites:

  • Should be able to perform a classic forward lunge and a separate classic lateral lunge with good balance/posture.
  • No excessive tension in hip flexors or calves.


Preparation:

  1. Start in a standing position with chest up, and lower back tight.
  2. Make sure you have enough floor space around you.


How to Do:

  1. Tense up your core, and align posture.
  2. Step/Lunge forward.
  3. Although foot steps forward, hips/pelvis remain straight.
  4. During lunge, breathe in and lower your body with control, keeping pressure distributed evenly between both feet (don’t put all the pressure on the front foot only).
  5. Be aware of your feet: make sure they don’t cave in or shift out.
  6. Breathe out and quickly stand back up to original position.
  7. Step/lunge laterally breathing in while dropping down.
  8. Keep pelvis level and lower back straight while lunging laterally.
  9. Breathe out and stand back up to the center, repeat. 

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
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