In essence, dumbbell lunges are almost the same as the standard lunge. But the difference is that the dumbbells add extra weight, which pushes your body harder, which results in muscle growth, size, and strength.
Dumbbell Lunges: The Basics
If you’re new to dumbbell lunges, then you must be aware that you are going to experience muscle soreness the next day. This is a sign that the dumbbell lunges are working. But you shouldn't repeat them every day. Leave at least 48 hours between sessions.
The exact number of calories you’ll burn will depend on your current weight and body mass, but the average man should burn about 40 calories doing 3 sets of dumbbell lunges.
This may not sound a lot, but it will be part of a bigger exercise program. You can try out this free 24-minute workout to help burn more calories. More importantly, you’ll be increasing muscle. This means you’ll burn more calories per day. The greater your calorie burn, the more weight you can potentially lose.
Of course, this will need to be as part of a healthy eating regime, such as the perfect plate method.
Doing Dumbbell Lunges
As mentioned, this is basically the lunge, but with dumbbells:
- Start by choosing 2 dumbbells of the same weight. You may need to experiment with which weight suits you best. You should be struggling to complete the last rep. If in doubt, start light and build up.
- Stand straight with your feet at shoulder-width apart, your back straight but relaxed and your arms hanging straight at each side. You’ll need a dumbbell in each hand and should grip them with your palm facing towards your leg.
- Start with your right leg and take a big step forward. Bend your knee as you step so that your thigh is parallel with the ground.
- Your rear leg should also be bent with its calf parallel to the ground. Your knee should not touch the ground or go as low as your toes; this will place excess stress on your knee joint.
- Hold this position for a count of 3 before returning to the starting position.
- Now move the left leg forward and repeat the maneuver.
You should be aiming to do 8 – 10 reps with each leg before taking a break for 30 – 60 seconds. You can then repeat the set twice more. If you've chosen the right weight, it will be a struggle to finish the last set.
If it’s too much, stop and use a lighter weight next time.
Target Muscles Of Dumbbell Lunges
Dumbbell lunges are generally a lower body exercise. You’ll feel the burn in your glutes, hips, hamstrings and your quads.
Dumbbell lunges will also build strength in your calf muscles and your abs. Even your lower back will be strengthened as it helps to keep you balanced throughout the movement.
The dumbbells are mainly used to increase the strain on the above muscles, although they will help to tone your arms and shoulders as you exercise.
Benefits Of Dumbbell Lunges
The most obvious benefit of any type of exercise is that you’ll be burning extra calories. Couple dumbbell lunges with the free 24-minute workout, and you can burn several hundred calories each time.
If you've adjusted your diet to reduce your calorie intake, this will mean your body is burning fat in order to give you the energy you need.
Dumbbell lunges are one of the few exercises that isolate and work your glutes independently instead of relying on your hip flexors and spinal erectors.
That’s great if you’re trying to lose weight!
But, there are other benefits to dumbbell lunges:
Because you are holding dumbbells, your body is being forced to retain its balance throughout the entire exercise. This improves balance.
But, dumbbell lunges go a step further than balance. They actually make you train one side of your body at a time, the side with the leg forward. This increases the effort needed to keep your balance and will dramatically improve your balance and even your coordination.
Taking a large step forward activates your hip flexors helping to increase their range of movement and make you more flexible.
Increasing flexibility can dramatically improve your life, especially if your job is largely sedentary. Of course, you need to do more than just dumbbell lunges, but it’s a great starting point.
Lunges also mimic normal everyday activities like walking and climbing. For this reason, dumbbell lunges are known as a functional exercise.
Because you’re working on the lower body, you’ll find that you have better balance and better stability. There is a difference. Balance will help to prevent you from falling over. Stability comes from the strength in the lower part of your body and your core. It will allow you to complete a variety of tasks, especially anything that involves your spine or pelvis.
In short, your posture will improve as will your ability to complete an array of physical tasks.
Get the Help You Need Today
Learning how to do dumbbell lunges is a great way to start exercising, losing weight, and building muscle. But, it must be part of a bigger exercise and diet plan. Check out this free 24-minute workout and try the free 1-day meal plan.
This will help you to reduce your calorie intake and have the variety you need to lose weight and feel great. Don’t forget that you can also check out the FF30X program to get more advice and the support of men who are already working towards the same goals as you.
Dumbbell lunges will help you reach your goals, but support is also an essential part of the journey. Start your new routine today and become the man you want to be!
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