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I wanted to skip these baddddd. But we don’t get gains doing thattttt

I want to throw my phone every time I get a notification, but what should I do?

Throw it and walk with a lunge.

Shut up, the break time is determined by me.

The text appears to be a series of Korean characters that represent laughter, similar to "lol" in English. It does not have a specific meaning beyond that.

Developers, look here. Is it correct to do 8 reps with 18kg and then 10 reps with 20kg? If I had this kind of athletic ability, why would I pay for t…

That's amazing! I recommend 2 kilograms.

Dumbbell Lunge - How to Do, Proper Form, Tips & Alternatives

Doing the Dumbbell Lunge right? Let your AI coach fix your form and build it into a plan made for you.

CompoundSingle-sidedTargets: Glutes, Quads

About

This is the most commonly known lower body workout alongside with squats. You can target glutes and thigh muscles directly with this workout. It is also excellent for developing coordination of lower body muscles!

Coach's Tips

Hold dumbbells in both hands. Spread your legs hip-width apart!

Make sure your knees don't stick out more than your toes Sit down carefully.

More

How to Dumbbell Lunge

Starting Position

1. Hold the dumbbells in both hands and spread your legs to hip-width apart.

2. Keep your chest up and your back straight.

Proper Form

1. Step one foot forward and raise the heel of the opposite foot.

2. Lower down until the angle of both knees is 90 degrees.

3. Keep your chest open and your back straight as you return to the starting position.

4. Repeat the same with the opposite leg.

Breathing Technique

Breathe in while going down, and breathe out while going up.

Muscles Dumbbell Lunge Works

Main muscleHold dumbbells at your sides, step forward, lower your body, then push through the front leg to stand back up. The main muscles are the quads and glutes of the front leg. Your quads straighten the knee, and your glutes extend the hip to lift you.

Supporting musclesYour hamstrings assist hip extension, your core keeps your torso steady while holding the dumbbells, and your forearms help maintain your grip.

How it should feelAs you push through the front foot, your front quad and glute should tighten together. Your torso should stay steady even with the dumbbells.

Signs you're offIf your front knee caves in or your torso leans to one side, front-leg tension is breaking down. If the dumbbells pull your shoulders forward, your posture may become unstable.

Remember thisHold the dumbbells steady at your sides and push through the whole front foot.

Muscles used

Quadsfront of the thighs from above the knees toward the hips
Glutesthe large muscles that make up your butt
Hamstringsback of the thigh from the glutes to behind the knee
Coremuscles around the abs, lower back, and pelvis
Forearmslower arms from the elbows to the wrists
Hip flexorsmuscles at the front of the hip that help lift the thigh

Setting Up for Dumbbell Lunge

Setup orderPrepare dumbbells of the same weight → Clear the space in front

Pair of dumbbells
Set it like thisPrepare two dumbbells of the same weight.
How to checkThe number and weight markings on both dumbbells must be the same.
Exercise space
Set it like thisLeave some space in front so you can take a step forward.
How to checkYou just need enough space so that you don't bump into a wall, equipment, or person when you step forward holding a dumbbell.

Watch out forAvoid starting in places where the dumbbell weights on both sides are different or the space in front is narrow.

Stance for Dumbbell Lunge

Foot widthPlace one foot forward and one foot back, with the front knee and toes pointing in the same direction.

Where your weight goesPress the whole front foot into the floor, and use the back foot mainly for balance.

Upper body positionHold the dumbbells by your sides, and keep the front foot firmly on the floor.

Why it mattersIf your front foot is unstable, the dumbbells may sway and your knee may wobble as you lower.

How to Grip for Dumbbell Lunge

Grip typeHold one dumbbell in each hand, with your palms facing each other.

Grip widthHold the center of each dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbells in the middle of your palms and wrap your thumbs around them. Keep the backs of your hands in line with your forearms.

The Key Point for Dumbbell Lunge

Hold the dumbbells securely at your sides, and push off the floor with your entire forefoot as you go down and come back up.

Think of it like thisThe feeling of pressing the ground with the front paws

Before the fixMy upper body leans forward, or the dumbbell swings back and forth.

After the fixI feel tension in my front thighs and buttocks, and the dumbbell is held stably.

Common Mistakes in Dumbbell Lunge

Front knee moves too far forward
Why it's wrongThis can stress the front knee.
How to fix itTake a wider step so your knee stays over your toes.
Torso leans forward
Why it's wrongThis can stress the knee and reduce glute work.
How to fix itKeep your torso upright and brace your core.
Pushing up with the back foot
Why it's wrongThe front leg works less, and your body may wobble.
How to fix itPush through your front foot; use the back foot for balance.