DB Forward Lunge - Leg Exercise

DB Forward Lunge - Leg Exercise

The purpose of the Forward Lunge is to develop strength and endurance of the lower body muscles.

DB Forward Lunge - Leg Exercise

Exercise Execution:

DB Forward Lunge - Leg Exercise

Start/set-up position for forward lunge: Stand in proper alignment. Dumbbells may be held at sides with palms facing the body.  Feet are shoulder width apart with toes pointing straight ahead.

DB Forward Lunge - Leg Exercise

Movement: Lead leg takes a big step forward, landing heel first, and flex knee until the front thigh is parallel to the floor.  Front knee should flex no more than 90 degrees. The knee should never extend beyond the toes.  Back knee may be bent with thigh perpendicular to the floor.  Stay on the ball of the back foot with heel up.  Torso stays completely upright and stabilized throughout the concentric and eccentric phases.  Exhale on the return. Push off with the front foot, balancing and return feet to neutral/start position.

DB Forward Lunge - Leg Exercise

DB Forward Lunge - Leg Exercise

Dumbbell Forward Lunge

DB Forward Lunge - Leg Exercise

DB Forward Lunge - Leg Exercise

Hamstrings, Quadricpes & Glutes

DB Forward Lunge - Leg Exercise

 

Common Errors:

  • Front knee overshoots toes
  • Leaning forward with spine flexed
  • Back hip not fully extended
  • Placing feet in a single straight line (tightrope), making it difficult to balance (picture your feet being on parallel tracks instead)
  • Trying to keep the back heel down instead of up

 

Primary Muscle Group Secondary Muscle Group Joint type
Gluteals Quadriceps Compound
 
Difficulty Equipment Needed
Basic High (Body Weight or Barbell or Dumbbell

Related terms: Types of Lunges Leg Exercises, Lunges Exercise, What Are Lunges, How to Do Lunges, How to Do Leg Lunges, How to Do Exercise Lunges, Lunges Work Out What Muscle, Lose Balance during Lunges

Filed under: Exercises

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