Side Lunge With Dumbbell Tricep Extension

STRENGTH

Preparation:

  1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the belly, and neutral spine angles.
  2. Activate core by drawing the belly button and towards the spine and perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine.
  3. Start with the arms holding the dumbbell overhead, elbows bent to 90 degrees.

 

How to Do:

  1. While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.
  2. Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.
  3. In the deepest part of the lunge, perform an overhead triceps extension and lower the weight slowly.
  4. Use your hip and thigh muscles to push yourself up and back to the starting position.

 

Progressions:

  1. Inertia progression: for dumbbells, to cable, to tubing.
  2. Stable to Unstable: shoes on to shoes off to lunging onto an unstable surface (i.e. core-board, airex pad etc).

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
2021 © Changing Shape - All rights reserved.