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.
About Author :
Richard Mitchell is the creator of the bodybuildingadvisor.com
website that provides guidance and information to athletes at
all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the
issues covered in this article.
