Stationary forward dumbbell lunges
Hold a dumbbell in each hand, step out and lower straight down from the hips. As you drop down, look at where your knee is in relation to your foot. It should be over the foot and not tipped off to one side or the other. Don’t bend forward; just drop down and then step back and repeat.
- Stand upright with two dumbbells held at your sides.
- Step out at least three footsteps (the length of your foot).
- You will be touching first with the heel of the outstretched leg followed promptly by the rest of the foot on the floor. Keep the upper torso perpendicular to the floor during this movement.
- As you begin lowering your body to the floor, the rear stationary leg will also start to bend. Bend the front leg until the top of the thigh muscle is parallel to the floor or lower if you have the strength to continue on to a lower depth.
- Make certain your front knee does not move inward or past your toes as you go down or come back up as the former postion is harmful to the Anterior Cruciate Ligament (ACL) of the knee.
- Repeat with the opposite leg for one full repetition of this exercise.
- The longer the stride out, the greater will be the emphasis that is placed on the Gluteus Maximus, i.e. your butt.
- If you keep the stride out on the short side, the powerful Quadriceps receive the bulk of the load.