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Lunge (Dumbbell)

Hauptmuskel
Quadrizeps
Weitere Muskeln
BeinbeugerGesäß
Ausrüstung
Kurzhantel

Überblick

A stepping lunge with dumbbells that trains the quadriceps and glutes one leg at a time. It also challenges your balance and hip stability.

So geht’s

  1. Stand tall with a dumbbell in each hand at your sides.

  2. Take a long step forward with one leg.

  3. Lower your hips until both knees are bent to about 90 degrees.

  4. Keep your front knee over your foot and your torso upright.

  5. Push through your front foot to step back to the start.

  6. Alternate legs or finish all reps on one side.

Tipps

  • Keep your feet hip width apart, as if standing on train tracks.
  • Let your back knee come close to the floor without touching it hard.

Häufige Fehler

  • Taking a step so short that your front heel lifts off the floor.
  • Leaning your torso forward over your front leg.
  • Letting your front knee cave inward.

Ähnliche Übungen

Alle Quadrizeps-Übungen

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