Legs Exercise Guide
Dumbbell Lunges
Target Muscle
Legs
Equipment Needed
Standard Gym Equipment
Difficulty
Beginner
Step-by-Step Execution Instructions for Dumbbell Lunges
- 1. Stance & Feet Placement: Set your feet shoulder-width apart to execute Dumbbell Lunges with balanced weight over mid-foot.
- 2. Core Brace & Inhale: Take a deep breath into your belly to build intra-abdominal pressure.
- 3. Lowering / Flexion Phase: Bend at your hips and knees to lower under control during Dumbbell Lunges until reaching full target depth.
- 4. Drive to Extension: Press forcefully through your mid-foot and heels to drive back to standing starting position.
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
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Hip Flexors Guide
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Targeted Workout Split
Lower Body Focused Workout
See how Dumbbell Lunges integrates into a weekly training split.
Alternative Exercise
Dumbbell Step-Ups
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