Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. In this article we'll take a close look at dumbbell lunges. MUSCLES TARGETED: quadriceps, gluteals, hamstrings STARTING POSITION Stand with feet flat and placed less than shoulder width with toes pointed slightly outward. Hold a dumbbell in each hand with the hands facing inwards. EXERCISE TECHNIQUE Step forward, keeping the back straight. Bend the knee of the lead leg until it reaches a 90 degree angle. The knee of your back leg should be roughly two or three inches off the ground at this point. Push forcefully with your lead leg and return to the starting position. Repeat the exercise with your other leg and continue to alternate until you reach the intended number of repetitions. You should note that varying the length of the step will change the emphasis of this exercise. A longer step will place greater emphasis on the hamstring and gluteal muscles. A shorter step will place greater emphasis on the quadriceps muscles. OTHER EXERCISES WORTH CONSIDERING A similar effect can be achieved by performing Barbell Lunges. |
