Dumbbell Lunge - You Guide To Proper Form and Injury Prevention

Dumbbell Lunge – You Guide To Proper Form and Injury Prevention

The Dumbbell Lunge is a strength training exercise that you should use building your glutes. Do you want perfect technique in your lunges to strengthen your Gluteus Maximus fast? You’ll want to read this how to tutorial to help you begin straight away.

Dumbbell Lunge Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Dumbbell Lunge Procedure

  • You will want to start by picking up your dumbbells, one in each hand.
  • Now, starting from standing straight up, step out with one leg about one and a half your normal walking step length.
  • Next, lunge down by simultaneously bending both legs bringing your back kneed close to but not touching the ground under your body.
  • Then, press back up and push your self back to a standing position by stepping back with your front leg.
  • You can alternate legs with each set and continue to obtain your desirable total reps, make sure you work each side equally.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae
  • Obliques
  • Quadratus Lumborum
  • Tibialis Anterior
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None


When you need to enjoy the best gains, you must implement these simple tips. Equally important, whenever you would like to protect yourself against an injury, you ought understand these tips.

  • Vary Your Training Sets Randomly With Varied Weight And Repetition Combos. For instance set of 5 of 5 for a week or two, then 3 sets of 8-20 reps for a few weeks.
  • Carry Out A Good Warm Up Prior To You Start Adding Any Heavy Weight. Not appropriately doing a warmup executing a proper warm up is the most likely cause of injuries.
  • Perform Power Sets. Is performing a set of a couple of totally different lifts consecutive. Generally there are a couple key options to accomplish power sets, first is to concentrate on a single muscle. The other is to emphasis on the opposite muscle groups.
  • Lift To Close To Failing To Help You Improve The Breakdown Of Your Muscular Tissues. Ensure that you have put in place adequate safety precautions when you’re pushing yourself to near failure.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will need to stay clear of these fairly typical errors to support ideal technique and see rapid gains. Also, when you prevent these issues you will minimize the opportunity of developing an injury.

  • Try Not To Miss Recovery Times. Overtraining could in fact help make you weakened instead of bigger.
  • You Must Not Execute The Exact Same Exercises Each Occasion. Whenever you execute the exact exercise every training session ones muscular tissues is likely to be trained to undertake that single exercise effectively, but you will plateau faster.
  • You’ll Do Better To Not Bypass A Warm-Up. Warming up your Muscle tissue is the Best way to prevent injury.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Lunge Recap

You can finally be able to accomplish dumbbell lunge effectively. At this time your next phase is to carry out dumbbell lunge as an aspect of a habitual exercise system to develop your Gluteus Maximus.

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