How to Do
How to Do Dumbbell Front Side Lunge Combo
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.
Each exercise 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 this exercise.
Beginning
Beginning Front Lunge with Dumbbells
1. Start in a standing position with chest up, and lower back tight.
2. Make sure you have enough floor space around you.
Movement
Front Lunge with Dumbbells Movement
1. Tense up your core, and align your posture.
2. Step/Lunge forward.
3. Although the foot steps forward, the hips/pelvis remain straight.
4. During the 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 your 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.
Benefits
Front Lunge with Dumbbells Benefits
Quadricep strengthening.
Quadricep definition.
Hamstring strengthening.
Hamstring definition.
Hip stabilization.
Improved balance.
Improved coordination between lower body muscle groups.
