Legs · Free weight
Dumbbell Lunge
Start · standing tall, weights at the sidesBefore your first rep
- Stride long enough that your front knee stays over your ankle, not past your toes.
The movement
- 1Hold a dumbbell in each hand at your sides.
- 2Step forward into a stride long enough that your front shin stays roughly vertical.
- 3Lower until the back knee nearly touches, then push through the front heel to return.
Watch out for
Front knee pain almost always means the stride is too short. Step further.
0/3
Start here
First time doing this
3 sets·10-12 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps