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Lunge (Dumbbell)

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

मुख्य मांसपेशी
क्वाड्रिसेप्स
सहायक मांसपेशियां
हैमस्ट्रिंगग्लूट्स
उपकरण
डंबल

Lunge (Dumbbell) कैसे करें

  1. Stand tall holding a dumbbell in each hand at your sides, feet hip-width apart.

  2. Step forward and lower until both knees are near 90 degrees, front knee over ankle.

  3. Keep your torso upright and core braced, breathing in as you lower.

  4. Push through your front heel to return to standing, exhaling.

  5. Alternate legs and never let your front knee cave inward.

टिप्स

  • 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.

आम गलतियां

  • 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.

मिलते-जुलते व्यायाम

क्वाड्रिसेप्स के सभी व्यायाम

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