Lunge (weighted)

Lunge (weighted)

Muscle Groups Involved

  • Quads - Primary
  • Hamstrings - Primary
  • Glutes - Primary

Category

Dumbbell

Highlights

  • Keep an upright torso and braced core.
  • Go deep enough so your front knee bends to 90 degrees.
  • Back knee should be 1 inch off the floor.
  • Keep shoulders rolled back.

Description

The Weighted Lunge or Dumbbell Lunge is a more challenging version of the classic lunge exercise due to the increased resistance from holding a weight. The Weighted Lunge targets the quads, glutes, an

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The Weighted Lunge or Dumbbell Lunge is a more challenging version of the classic lunge exercise due to the increased resistance from holding a weight. The Weighted Lunge targets the quads, glutes, and hamstrings. To perform the Weighted or Dumbbell Lunge start in a standing position. Hold a dumbbell in each hand for balance. Brace your core before stepping forwards with one foot. Step far enough so that when you bend your knees to 90 degrees your front shin is vertical or perpendicular to the floor. Do not let your back knee touch the ground. It should be elevated about 1 inch above the floor. Pause briefly in the bottom position before driving back up to the starting position. Your front foot should leave the floor so that you are standing back upright with both feet next to each other before starting your next rep.

Common Mistakes

Do not let your shoulders roll forwards. Do not take too big of a step or t
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Do not let your shoulders roll forwards. Do not take too big of a step or too short of a step. Your front knee should be bent to 90 degrees with a vertical shin. Do not lean forwards. Keep an upright position throughout. Do not arch or round your back. Do not let your knee cave in on the way down or up.

Pro Tips

Use explosive power to return to the starting position to increase athletic
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Use explosive power to return to the starting position to increase athleticism.

Purpose

The Lunge is a great exercise to fix strength imbalances and symmetry. It i
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The Lunge is a great exercise to fix strength imbalances and symmetry. It is also helpful for stability and strength in the lower body and for athletic performance.

Form

Your front knee should be bent to 90 degrees. Your back knee should be abou
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Your front knee should be bent to 90 degrees. Your back knee should be about 1 inch from the floor.

Additional Names

Dumbbell Lunge