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Primary Muscle Group: Quadriceps
Muscle Groups Worked in This Exercise: Hamstrings, Buttocks (Gluteus Maximus), Inner Thighs (Adductors), Hip Flexors, and Calves (gastrocnemius soleus)
Preparation: Stand straight with a dumbbell in each hand next to your hips with your feet about shoulder width apart and your toes pointed forward. Make sure you keep your head up and your back straight. Tighten your abdominal muscles to help protect your back.
Breathing: Inhale as you begin your step forward and exhale as you reach the maximum load on your body.
Execution: Take a large step forward with your right leg. Slowly bend your knees until your right thigh is parallel with the floor. Both knees should be bent at 90 degree angles and your right knee should not pass the front of your right foot. Slowly lift your back leg in and lunge forward with your back leg. Then continue alternating legs as you travel forward with the Dumbbells comfortably remaining at your sides through the entire exercise movement.
Comments: This is a great lower body exercise that strengthens your legs and helps improve your balance, which help support activities like tennis or squash. Always avoid this exercise if you have any knee related problems.
Here are a few suggested alternative exercises:
Ball Leg LungeBall LungeBall Wall SquatBand LungeBand Lying Leg ExtensionBand SquatBand Standing Leg ExtensionBarbell Bulgarian Split SquatBarbell Lateral LungeDead LiftDumbbell Dead LiftDumbbell Hack SquatDumbbell Lateral LungeDumbbell LungeDumbbell Lunge CrossoverDumbbell SquatDumbbell Sumo SquatFront SquatHack Front SquatHack SquatLeg Press - MachineLunge - BarbellLunge - Smith MachineLunge BackwardLunge CrossoverLunge DiagonalLunge ForwardSquat - Barbell
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