Overview

The lunge is a great bodyweight exercise for the lower body. Adding dumbbells is a great way to challenge the leg muscles to grow stronger. Bodyweight lunges can be used as a conditioning exercise by performing a high number of repetitions and keeping the rest between sets to a minimum. Use lighter dumbbells for strength-endurance and heavier dumbbells to develop strength-size.

Description

• Holding your hands down at your side, step one foot forward about 18 to 24 inches.
• Immediately bend the knees and descend onto the front leg, allowing the back knee to come close to the ground.
• Keep the weight on the front heel and maintain a straight torso.
• Push back up with the front heel and return to the standing position.

Mistakes

• Not stepping onto the heel and rolling toward the ball of the front foot
• Not keeping the front foot flat on the ground
• Allowing the front knee to move too far beyond the toes
• Pointing the knee to one side
• Rounding the back
• Leaning the torso forward