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How to Do Forward Lunges with Dumbbells


How to Do Forward Lunges with Dumbbells

How to Do Forward Lunges with Dumbbells

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Muscles Worked

This exercise targets the muscles in your abs, hips and legs, including the transverse abdominus, obliques, gluteus maximus, quadriceps and hamstrings. 

Getting Started

Start of by holding a dumbbell in each of your hands. Let your arms rest by your sides. Stand up straight and engage your core muscles. 

For a lighter workout, you can do this exercise without using the dumbbells. Place your hands on your hips for balance. 

Perform the Exercise

Once you’re positioned with the dumbbells, you can start doing the lunges. 

* Begin from a standing position with the dumbbells held at your sides. 
* Step forward with your right foot and bend the right knee. 
* Don’t let the forward knee push past the toe below it. Instead, keep it in line with the ankle. 
* Drop the weight of your body straight down. 
* Keep your weight in line with your shoulders, and your shoulders in line with your hips. 
* Extend your left leg behind you and push the left knee straight down to the floor. 
* Then step back up with your right foot and return to the standing position. 
* To control your breathing, try to inhale when you step forward with the front foot and then exhale as you push up to the starting position. 
* Repeat this movement with the opposite leg and continue alternating for a full workout. 

Disclaimer: There is no “one size fits all” approach to exercise, diet or weight loss. Please be aware that not all exercises are for everyone and this or any other exercise program may result in injury. To reduce your risk of injury, consult your doctor before beginning any exercise program. Mahalo’s experts offer advice that is in no way intended as a substitute for medical counseling.

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Hey, I’m Layla, and I’m going to show you how to do the lunge. So for the lunge you’re going to start off with one leg in front, the other leg behind. Make sure you have enough space in-between your legs, so that one leg is not on top of the other, so that you have enough stability as you lunge down and up. You’re going to lunge straight down, your shoulders are rolled back, your chest is up, your abs are tight, you’re going to keep the weight in that front heel, and you’re just going to lunge straight down, dropping that back knee to the floor, almost touching the floor, and then standing right back up. So you’re just going to take it straight down and up, straight down and up. So this exercise focus is on both legs at the same time. The leg that’s in front, you’re really going to feel this in that glut-hamstring area, and the leg that’s behind as you come down you’re going to feel that in the quad area. You can also do a, add a little movement to your lunge, so instead of just staying in place, you can do a forward lunge where you just step one foot forward, and then come straight down on your lunge, then take it back to that starting position. So forward lunge, you would just bring it all the way out into your lunge, making sure the knee is aligned with the ankle on the front side, the weight is loaded in that heel on the front leg, and then you’re sitting straight down, and the lunge shoulder’s back, chest up, abs tight, and then you take it back, so you can alternate both legs this way.

You can also do a backward lunge, which is another lunge with some movement. So instead of moving forward, you’re just going to move backwards. Starting in your starting position, you’re going to take one leg, and just step it back behind you. Just like that.

So you have a few different options with the lunge. You can do just the stable lunge, just staying in your lunging position, and just taking it down enough, you could do the forward lung, or you could do the backward lunge. And the lunges with the movement, the forward lunge and the backward lunge, are going to give you more of that cardio burn, cardio aspect calorie burning effect since you’re moving your body more than in your stable lunge.



  1. Bbj Jjb

    March 30, 2017 at 3:46 pm

    i love the coach ❤

  2. Marina Mori

    March 30, 2017 at 4:28 pm

    annoying!! BUT good advice, thanks anyway.

  3. kingdomhearts4everx heartless

    March 30, 2017 at 4:38 pm

    they look like dikes if that other one is a fitness expert why she aint fit looking

  4. سﻻم الرافضي

    March 30, 2017 at 4:43 pm

    ميوسة شلووونج

  5. stilstanding2

    March 30, 2017 at 5:02 pm

    I will be doing this to help wit my curves

  6. S A

    March 30, 2017 at 5:35 pm

    What qualifies you as an expert?

  7. S A

    March 30, 2017 at 6:00 pm

    What qualifies you as an expert?

  8. S A

    March 30, 2017 at 6:28 pm

    What qualifies you as an expert?

  9. kashif arif

    March 30, 2017 at 7:15 pm

    Yep. we must kill the bad fat and belly first to get the 6 pack.

    Listen one of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly.

    you can see it here

  10. MrCitrusfruitz

    March 30, 2017 at 8:13 pm

    Women with short hair are usually 60+

  11. Alireza Nadry

    March 30, 2017 at 8:23 pm

    Thx, good demonstration.

  12. independent -M-

    March 30, 2017 at 9:16 pm

    Thank you so much

  13. Rebekah Lawson

    March 30, 2017 at 9:33 pm

    FINALLY understand it! There's so many trainers who SHOW you the lunge, but they never tell you WHERE you should be feeling it, at what stage. An INCH of weight shift means a totally different lower body muscle is worked, and I didn't know what I should be feeling, so naturally I just did a different lunge each time, waiting until I found something that felt "right", but not knowing what "right" should feel like.

    Now I know what I should do. Thanks!

  14. XTSY

    March 30, 2017 at 9:54 pm

    are those still lunges any good? is there any side effect for the knees?

  15. Criss Marrufo

    March 30, 2017 at 10:35 pm

    5 burpees
    10 squats
    5 burpees
    10 sit ups
    5 burpees
    10 lunges
    Basic Crossfit <3

  16. Layla Annette Fitch Layla Fitch

    March 30, 2017 at 10:47 pm

    Heeey you stole my name

  17. La Bohemienne

    March 30, 2017 at 11:26 pm

    Thank you! very well explained 🙂

  18. Yabuza Gardens

    March 30, 2017 at 11:32 pm

    Very informative! Thank you ✌👍

  19. lina heyliger

    March 31, 2017 at 12:26 am

    great workout! meanwhile i just can't help but fall so in love, with her shoes and the comfort look 😍. Please does anyone know the name or brand ?

  20. juliawtmnn

    March 31, 2017 at 1:18 am

    does this work?

  21. Zodd The Immortal

    March 31, 2017 at 1:19 am

    Damn she fine as hell

  22. Ashanna Sanders

    March 31, 2017 at 2:14 am

    I really like these videos cuz it's helps me to burn fat and I'm still watching these videos and

  23. Lydia Grande

    March 31, 2017 at 3:00 am

    lunge sounds like lunch to me yea i never felt fater lol

  24. ThePurpleGuyGamer/MikeTPGG Springtrap

    March 31, 2017 at 3:49 am

    This helps me for my dunking training

  25. Precious Coles

    March 31, 2017 at 4:28 am

    whoa im tired lol ..

  26. xWARVICx

    March 31, 2017 at 4:57 am

    my toe hurts while doing it. what should i do

  27. NPSH

    March 31, 2017 at 5:46 am

    good explain

  28. T V R I R O

    March 31, 2017 at 5:56 am

    i feel tired just watching this tbh

  29. Barry Thacker

    March 31, 2017 at 6:40 am

    Could this exercise replace the leg bench curl exorcise? I need weight could you get on my shoulders while i do this?

  30. Faith Remington

    March 31, 2017 at 6:42 am

    Thanks I remember now!:)

  31. Summer Langford

    March 31, 2017 at 7:12 am

    Finally gonna try working out! And hopefully lunges don't rip me apart! Lol Seriously need to gain weight 😪

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