The lunge is an intermediate exercise that works several muscle groups at one time. Adding dumbbells increases the benefits of this exercise. To get a total lower-body workout, all you need is a small area and a set of dumbbells. If you are short on time or can't make it to the gym, dumbbell lunges are a great, and sometimes better, alternative to standard leg machines.
Multiple Muscle Groups
According to the American Council on Exercise, a lunge works six different muscle groups at once. With this one exercise you work your transverse abdominus, gluteus maximus, medius and minimus, quadriceps, hamstrings and obliques. To perform a proper lunge, start with your feet together and take a large step forward; once your front heel hits the ground, lower your hips to the ground until both knees are at a 90 degree angle. Keep your abs tight and do not to let your front knee pass your toes.
Added Difficulty
A lunge is a difficult exercise to execute, but once you have mastered the proper technique you can add weight to increase the difficulty of the exercise. This can be done using a barbell or dumbbells. According to Juan Carlos Santana, founder of the Institute of Human Performance, lunges with a barbell are harder on your body because the weight is on your shoulders, while lunges with dumbbells offer more flexibility so you can create more variations. You can rest the dumbbells on your shoulders or hold them on each side of your body, thus changing where the emphasis is. While using dumbbells, start with a light weight and gradually increase the load.
Several Variations
The standard lunge with dumbbells is just one of many variations of the exercise. By changing the direction of movement you can continuously challenge your body by putting the focus on different muscle groups. This is also a great way to avoid boredom and plateaus. For example, a reverse lunge places most of the stress on your quadriceps, making them the primary group worked. To perform a reverse dumbbell lunge take a step behind you with one leg and bend both legs like a standard lunge, slowly return the leg to the starting position. Another variation is lateral dumbbell lunges. This exercise works the inner and outer thighs. To perform a lateral lunge, step to the side rather than to the front, bending at the knee and return to the starting position.
Functional
Dumbbell lunges will improve the look and tone of your legs, but they are functional as well as aesthetic. Lunges are used by many athletic teams to develop functional movements, such as your body's ability to run, jump or lift. While they stimulate muscle gains and growth, lunges also improve balance and stability. This makes them beneficial for the challenges of everyday living.
