Standing Front Lunges With Dumbbells

Front lunges with dumbbells build endurance and definition in your upper legs. Power and endurance in the upper leg is critical for performance in many sports. Holding a dumbbell in each hand while lunging will increase the difficulty of the exercise. Perform lunges carefully because poor technique can result in knee injuries.

Benefits

The primary muscle group worked by the lunge is the quadriceps on the front of your thigh. Other muscles involved in the lunge include the hamstrings, gluteus maximus, calves, hip adductors and muscles stabilizing your hips, torso and spine. Longer lunges will emphasize the activation of the gluteus maximus whereas short lunges will emphasize activation of the quadriceps.

Technique

Begin by standing upright, holding dumbbells in each hand. Step forward with one leg, placing the heel down first. Using the hip flexor located on the front of the upper leg, pull your body downward until your read knee almost touches the floor. Flex your hips and push through the bottom of the forward foot to return upright. Repeat with alternating legs.

It is important to keep the lower forward leg upright with the knee not extending forward past the foot or side to side. Perform the exercise safely and do not go lower than your strength will allow.

How Many Repetitions

The optimum number of weight, sets, repetitions and training frequency will depend on your goal. Perform three to five sets of five to eight reps with a heavy weight to emphasize strength development by adding contractile protein to the muscle. Repeat three to five times per week. Perform three to eight sets of 20 to 50 reps with a low weight to emphasize endurance by improving muscle energy processing. Repeat five to eight time per week.

Alternatives

Performing the same exercise daily can become repetitive and boring. A walking lunge where you move a step forward with each lunge can provide an entertaining alternative, especially when performed outdoors. Lunges can also be performed while stepping backwards to improve coordination. A more advanced variation can be performed while holding a kettlebell, a weight shaped like a cannonball with a looped handle. Step forward holding the kettlebell in one hand and pass it under your leg to the other hand while in the bottom lunge position.