Including a variety of dumbbell lunges in your workouts can be beneficial for improving your balance, power and agility. A multijoint exercise, lunges strengthen your core, glutes, hamstrings and quadriceps. All lunges contain a single leg balance component, which can help to train your muscles to work in a concurrent manner and increase your stabilization during activities like running or playing soccer and tennis. The resistance that is added from the dumbbells can help to improve your endurance and strength.
Step 1
Stand with your feet together, abs engaged and your shoulders blades pulling down for stabilization. This is the starting position for the forward lunge, which is the most basic in the category. Hold a dumbbell in each hand and relax your arms by your sides. Step about 2 feet forward with your right foot; transfer your weight to the front foot without leaning forward. Bend both knees and lower your hips toward the floor. The heel of your back foot should naturally lift off the floor so that you are balancing on your toes. Push through your front foot to bring your feet back together and return to a standing position. Complete three sets of 10 repetitions.
Step 2
Advance to a more challenging dumbbell lunge by completing three sets of walking lunges. Position yourself in the same position as the forward lunge, with a dumbbell in each hand and arms relaxed by your side. Step forward with the right foot and lower down into the lunge. Stand back up and instead of returning to the starting position, bring your back, or left, leg forward and step it about 2 feet in front of your right; then lower down into another lunge. Continue the pattern for a total of 20 lunges.
Step 3
Step back rather than forward to do a reverse lunge. Stand with your feet together, abs engaged and back straight. Hold a dumbbell in each hand and allow your arms to relax by your sides. Lift your right foot off the floor and step it straight back approximately 2 feet, resting the back of your toes on the floor. Lower your hips to the floor while bending both knees. Keep your shoulders over your hips to avoid leaning forward or backward. Push through the toes of your back foot to rise back to standing and return to the starting position. Complete three sets of 10 repetitions.
Tips and Warnings
- Start with lighter weighted dumbbells -- around 8 lbs. -- if you are a beginner. Progress to heavier weights as you become stronger, first moving up to 10 lbs. and then 12 lbs. and continuing in that pattern.
- Avoid leaning your torso forward or backward during the lunging exercises. Leaning one way or the other can throw your body out of alignment.
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