This leg exercise will work on the major muscle groups of your legs: quadriceps, gluteal group & adductors. Don’t hesitate to have a look on my other article “The main muscle groups of your body” if you don’t remember where these muscles are located. Some exercices will work different muscles at the same time, some will target specific muscles. A leg workout, also means that some part of your back (such as the erector spinae, or the lower back) will be under efforts. That’s why in the programs the legday never follows the backday.
For the following exercice, I will ask you to be very careful with the manipulations in order not to hurt yourself. What I am saying is that you constantly need to check if your back, from your lower lumbar to your neck is well positioned. Doing this exercise with a curved back or neck can result in back/neck pain, or other injuries even more serious.
How to perform the “Dumbbell lunges”:
Start by tightening your abs.
Do the lunge by bringing forward your right leg and bending the knee to a 90° angle. Be carefull to always have your knee behind your toes, in order to avoid knee injuries. Your feet should be aligned and your left knee, straight down.
Then, switch side in order to work the other leg.
If it is the first time that you are doing dumbbell lunges, I would recommend you to get used to the movements by doing lunges firstly without weights.
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