The Dumbbell Lunge is a lower body exercise that primarily targets the quadriceps, but also works the calves, glutes and hamstrings. This is a compound exercise which is well suited to beginner lifters.
- Barbell lunge
- Split squat
- Stand upright holding a dumbbell in each hand with your plams facing inwards.
- Step forward with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance.
- Keep your body upright, head up and hips tilted forwards throughout.
- Push off the heel of the front foot and return to standing and repeat for the other leg.