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Lunges

 



LUNGES use dumbbells instead of a large bulky barbell to work your leg muscles.

Required Equipment

  1. Dumbbells

Muscles Targeted (In order of impact)

  1. Quadriceps
  2. Glutes and Hamstrings

How to do Them

  1. Select a pair of dumbbells and stand upright with them hanging at your sides. Your feet should be about shoulder width apart.

  2. Keep your back straight throughout the entire exercise.

  3. Keeping your upper body vertical, take a large step forward and lunge downwards until your front knee is bent 90 degrees.

  4. Once your knee reaches a 90 degree bend, thrust you body back up using your front leg.

  5. Repeat using the opposite leg. Two thrusts (one with each leg) is one rep.

Tips

  • Keep your back straight to avoid straining it.
  • Look straight ahead during the whole exercise.

How Many to Do

  • There are many different theories on the number of reps and sets to do, each has a different goal. A couple common combinations are:
    • TONE (higher reps, lower weight): 10 reps X 4 sets, 8 reps X 4 sets
    • BULK (lower reps, higher weight): 7 reps X 3 sets, 5 reps X 5 sets