Dumbbell Alternating Lunge

A new feature that we are starting at Next Level Training is an “exercise of the week.” Our hope is to give everyone a more in-depth view on why we do certain exercises, as well as what muscles they work.

This week’s inaugural exercise of the week is the dumbbell alternating lunge.

This is one of our favorite exercises for athletes. Most sports are played unilaterally at some point. Running, skating, stopping, pivoting, etc. all require you be in some sort of a lunge position. So, training those muscles is imperative for success.

Primary Muscles:

• Quadriceps

Secondary Muscles:

• Hamstrings

• Glute Complex

Synergists:

• Gluteus Maximus

• Adductor Magnus

• Soleus

Stablizers:

• Erector Spinae

• Tibialis Anterior

• Gluteus Medius

• Gluteus Minimus

Dynamic Stabilizers:

• Hamstrings

• Gastrocnemius

Here are some frequent mistakes that are made when performing a lunge:

• Not keeping one’s torso upright

• Not lowering one’s legs at a 90-degree angle

• Not keeping one’s knee over one’s foot

• Not pushing through one’s heel

• Not maintaining control

• Not pointing one’s knee in the same direction as one’s foot

• Locking out one’s knee

• Limiting one’s range of motion

Here are some variations for the exercise:

• Dumbbell Lunge

• Barbell Lunge

• Walking Lunge

• Reverse Lunge

• Side Lunge

• TRX Lunge

• TRX side Lunge

#exerciseoftheweek