鍛錬How to do Dumbbell lunge
Dumbbell lunge works the Thighs, glutes with dumbbells. Key cue: “Dumbbells hang at your sides. Sink straight down with your torso upright”
Steps
- Stand holding a dumbbell in each hand at your sides
- Step one leg forward and bend both knees to sink
- Push off your front foot to return. Alternate sides
How many: 8–10 reps per side
Muscles worked
Thighs, glutes
Common mistakes
- Torso tipping forward
- Front knee caving in
Easier or harder
| Easier | Reverse lunge: step back instead |
|---|---|
| Harder | Keep stepping forward (walking lunges) |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.