30-Minute Dumbbell Lunges Workout (Video)

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MetCon 100 (Metabolic Conditioning Program)

Construct whole decrease physique power with this dumbbell lunges exercise. This decrease physique exercises targets the quads, hamstrings, glutes, calves and thighs utilizing dumbbells. The final word problem: full 100 lunges by the top of this power and conditioning exercise.

 

Woman performing a lunge hold and rotate with a dumbbell in a cardio and core workoutWoman performing a lunge hold and rotate with a dumbbell in a cardio and core workout

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Problem your decrease physique power and endurance with this dumbbell lunges exercise.

Day eight of our 2-Week MetCon 100 Program challenges you to finish 100 dumbbell lunges.

The lunge is a good decrease physique train that targets the glutes, hips, hamstrings, quads, calf muscle mass and core. Lunges are a unilateral train that problem your stability and coordination.

You’ll full ten units of ten lunges all through the exercise for a complete of 100 lunges. Plus, there are a number of lunge variations included all through the exercise.

two women performing dumbbell lunges in a leg workouttwo women performing dumbbell lunges in a leg workout

Dumbbell Lunges FAQs

What Are The Advantages Of Dumbbell Lunges?

The dumbbell lunge targets a number of muscle teams, together with the quadriceps, glutes, and hamstrings. Lunges additionally practice the knees and hips as these joints flex and prolong through the motion. Dumbbell lunges are a fantastic unilateral exercise concentrating on muscle imbalances within the legs and glutes.

Are Lunges With Dumbbells Efficient?

Including dumbbells or weights supplies an additional problem for the quads and glutes. That mentioned, body weight lunges are an efficient train as nicely. Lunges are a practical decrease physique train that construct power and problem your mobility, stability and coordination. In case you are engaged on building knee strength, an isometric lunge hold is a good various to dumbbell lunges.

How Do You Do A Dumbbell Lunge With Correct Kind?

Dumbbell lunges are a weighted variation of ahead or reverse lunges. To carry out a dumbbell lunge, you’ll maintain a set of dumbbells in every hand as you step again, reducing one knee in direction of the bottom as you intention for 90-degree bends in each knees. Drive by the entrance heel to face tall and repeat. Preserve distance between your toes all through the train (consider standing on practice tracks fairly than a tightrope).

Can Dumbbell Lunges Substitute Squats?

Squats and lunges are each foundational leg workouts that focus on a number of decrease physique muscle teams. It’s vital to coach each of those actions to apply good type and make sure you’re in a position to transfer pain-free in your each day life. I like to recommend together with a wide range of lower body exercises in your exercise routine to problem your power and muscular endurance.

two women performing a l stance goblet squat in a leg workouttwo women performing a l stance goblet squat in a leg workout

30-Minute Dumbbell Lunges Exercise (MetCon, Day 8)

Construct decrease physique power at dwelling utilizing only a set of dumbbells on this dumbbell lunge exercise.

This metabolic conditioning exercise challenges you to finish 100 lunges. It is a full decrease physique exercise concentrating on the quads, hamstrings, glutes, calves and thighs.

I counsel doing this lunge exercise as soon as every week as a part of a well-rounded workout routine.

Exercise Gear:

Medium to Heavy Set of Dumbbells. I like to recommend between 5-30 lbs relying in your health stage. We used 15, 20 and 25 lb dumbbells in at this time’s exercise. Choice to drop weights at any time and carry out body weight lunges.

Choice so as to add a plyo box (or sub a bench/chair).

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woman holding a low squat in a leg workoutwoman holding a low squat in a leg workout

Exercise Directions:

Comply with together with the guided Lunge Workout on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren. 

Your Exercise Appears Like This:

  • 9 Dumbbell Leg Workout routines
  • Timed Intervals (30 seconds work, 15 seconds relaxation. Full as many reps as you may within the timed interval)
  • Strict Units (repeat every leg train x 2 units, back-to-back)
  • Carry out 10 Lunges After Every Train For a Whole of 100 Lunges

Exercise Define

  1. Dumbbell Reverse Lunges
  2. L-Stance Goblet Squat
  3. Staggered Deadlift, Clear and Entrance Squat
  4. Lateral Squat
  5. Rotational Lunge
  6. Rear Foot Elevated Cut up Squat
  7. Rear Foot Elevated Single Leg Deadlift
  8. Lateral Foot Elevated Single Leg Squat
  9. Reverse Hyperextensions
  10. Elevated Single Leg Glute Bridge
two women performing a lateral lunge in a leg workouttwo women performing a lateral lunge in a leg workout

10 Decrease Physique Power Workout routines

Dumbbell Reverse Lunges

Targets: Legs, glutes, quads, hamstrings and core. Lunges additionally goal the small stabilizing muscle mass in your hips and thighs.

two women performing dumbbell lunges in a leg workout at hometwo women performing dumbbell lunges in a leg workout at home

How To Do A Reverse Lunge With Dumbbells

  1. Begin standing in a impartial place, toes hip-width aside, holding a dumbbell in every hand, palms going through in in direction of one another (hammer curl grip). Choice to carry one dumbbell horizontally at your chest.
  2. Step your left foot again right into a reverse lunge. Decreasing your left knee in direction of the mat, aiming for 90-degree angles in each knees.
  3. Maintain for a second, then drive by your entrance, proper heel to return to standing.
  4. Then alternate the motion, this time stepping your proper foot again right into a reverse lunge.

L-Stance Goblet Squat

Targets: Legs, glutes, quads, hamstrings, hip abductors and core.

two women performing L stance goblet squats in a dumbbell leg workouttwo women performing L stance goblet squats in a dumbbell leg workout

How To Do A L-Stance Goblet Squat

  1. Stand together with your toes hip-width aside. Maintain one dumbbell vertically at your chest in a goblet maintain.
  2. Discover a L-stance by rotating your torso barely to the correct, at a few 45-degree angle. Create the “L” form together with your toes by pointing your left toes ahead and turning the correct foot out, proper toes going through the correct wall. Pop the correct heel off the bottom.
  3. Inhale as you bend your knees and sit your hips again (as if sitting down in a chair). Purpose for 90-degree bends at every knee, specializing in pushing your knees out (not letting them collapse). Preserve your torso upright.
  4. Exhale as you press by your entrance left heel to face tall, driving your hips ahead to return to standing. Preserve the L-stance the complete time.

Staggered Deadlift, Clear and Entrance Squat

Targets: Glutes, hamstrings, hips, quads, calves, trapezius, deltoids, decrease again, abs and core.

two women performing a staggered deadlift and clean and front squat in a leg workout with dumbbellstwo women performing a staggered deadlift and clean and front squat in a leg workout with dumbbells

How To Do A Staggered Deadlift, Clear and Entrance Squat

  1. Stand with toes hip-width aside, knees barely bent. Maintain a set of dumbbells in entrance of your physique, palms going through in.
  2. Stagger your toes, so your left leg is barely in entrance of your proper foot. Kickstand your again proper foot, proper heel floating off the bottom. Preserve 80% of your weight in your entrance foot, 20% in your again proper toe.
  3. Preserve a staggered stance as you hinge on the hips. Pushing your hips again in direction of the wall behind you as you glide the dumbbells down the entrance of your legs; core tight.
  4. Then, drive by your heels to face tall, bringing your proper foot parallel to your left foot.
  5. As you stand, carry the dumbbells up in direction of your chest (that is the “clear” portion of the clear squat). Catch the dumbbells in a entrance racked place at shoulder peak.
  6. Decrease down right into a squat place, reducing your hips down parallel to your knees. Each knees bent at 90-degree angles. Drive your knees out towards your outer three toes.
  7. Drive by your heels to face tall once more, discovering a staggered stance once more by stepping your proper foot again.
  8. Proceed this sample, alternating one staggered deadlift with a dumbbell clear and entrance squat.

Modification: Omit the clear, performing staggered deadlifts and squats, holding the weights at your sides.

Lateral Squat

Targets: Gluteus medius (outer glute that controls hip motion and side-to-side actions), quads, inside thighs (or hip adductors), hamstrings and calves.

two women performing lateral squats with dumbbells in a lower body workouttwo women performing lateral squats with dumbbells in a lower body workout

How To Do A Lateral Squat

  1. Begin together with your toes wider than your hips (suppose a large squat stance), together with your knees and toes pointing ahead. Or toes simply barely turned out away out of your physique.
  2. Maintain one dumbbell at your chest such as you would throughout a goblet squat (vertically so dumbbell is touching your collarbone and sternum), elbows tucked in.
  3. Shift your weight into your proper heel as you push your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat together with your proper leg whereas your left leg stays straight.
  4. Then, drive by your proper foot to reverse the motion, pushing you again as much as middle.
  5. Then shift your weight into your left heel as you push your hips again, bending your left knee whereas leaving your proper leg straight.
  6. Repeat for the timed interval, alternating the leg that performs a lateral squat.

Rotational Lunge

Targets: Legs, glutes, quads, hamstrings, hip adductors, knee and ankle joints, decrease again and core.

two women performing rotational lunges in a leg workouttwo women performing rotational lunges in a leg workout

How To Do A Rotational Lunge

  1. Begin standing in a impartial place, toes hip-width aside. Maintain one dumbbell in your left hand, palm going through in in direction of your physique and entrance racked at your left shoulder.
  2. Step your left foot again, rotating your left toes and each hips 90 levels to face the left wall. Proper toes keep going through the entrance of the room.
  3. Bend your left knee and sit again in direction of your left hip, holding your proper leg straight. Take into consideration performing a single leg squat on the left facet. Proper toes pop off the mat (toes up in direction of the ceiling).
  4. Then, drive off your bent left leg to reverse the motion, standing tall and going through the entrance of the room.

Targets: Legs, glutes, quads, hamstrings, hips and core.

one woman performing a rear foot elevated lunge and one woman performing a split lungeone woman performing a rear foot elevated lunge and one woman performing a split lunge
  1. Kneel in entrance of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. Maintain a set of dumbbells at your sides, palms going through in.
  2. Step your proper foot ahead (it can range for everybody, however a little bit over a foot in entrance of your bench). Your entrance thigh might be parallel to the ground. That is the underside of your motion.
  3. Drive by your entrance proper heel, squeezing your proper glute to return to standing. Really feel your entrance glute have interaction to energy the motion.
  4. With management, bend your knee to decrease down again to the beginning place (again left knee ought to decrease down near the bottom), to make your entrance thigh parallel with the bottom. Shoulders stay stacked over hips all through the motion.

Modification: Carry out a regular reverse lunge or break up squat, holding your again foot on the bottom fairly than elevating it on a chair.

Targets: Hamstrings, core and glutes.

one woman performing a rear foot elevated deadlift and one woman performing a staggered deadlift in a leg workoutone woman performing a rear foot elevated deadlift and one woman performing a staggered deadlift in a leg workout
  1. Begin standing in entrance of a bench or chair, holding a set of dumbbells in entrance of your physique, palms going through in. Place your left foot behind you on the bench, shoelaces down.
  2. Holding hips sq., press your glutes again in direction of the wall behind you, hinging on the hips and gliding the dumbbells down your entrance leg till you’re feeling a stretch alongside the again of your proper leg. Vary of movement might be totally different for everybody.
  3. Exhale as you press by your entrance heel and stand tall, returning to beginning place.

Modification: Carry out a staggered deadlift from the bottom, holding 80% of your weight in your entrance heel and 20% in your again toe.

Targets: Legs, glutes, quads, hips, hamstrings, outer glutes, inside thighs and core.

one woman performing a lateral foot elevated single leg squat and one woman performing standard single leg lateral lungesone woman performing a lateral foot elevated single leg squat and one woman performing standard single leg lateral lunges
  1. Plant your left foot firmly on the bottom and place the sting of your proper foot on a field or bench. Your left leg needs to be far sufficient away from the field that the correct leg stays straight. Your left and proper legs will make a few 45-degree angle. Maintain one dumbbell in your proper hand, palm going through the left leg.
  2. Shift your weight into your left heel as you push your hips again, bending your left knee whereas leaving your proper leg straight. You’re performing a single leg squat together with your left leg whereas your proper leg stays straight. Glide the dumbbell down, aiming to get as near the bottom as attainable. Vary of movement will range relying in your hip mobility.
  3. Then, drive by your left foot to face tall.

Modification: Choice to carry out lateral lunges, stepping the left leg out to the facet as you push your hips again, bending the left knee whereas leaving your proper leg straight. Drive off your left foot to reverse the motion, pushing again to middle and repeat.

Reverse Hyperextensions

Targets: The hip extensors (gluteus maximus and hamstrings), erector spinae and decrease again.

one woman performing reverse hyper extensions on a box and one woman performing butterfly glute bridgesone woman performing reverse hyper extensions on a box and one woman performing butterfly glute bridges

How To Do Reverse Hyperextensions

  1. Begin by mendacity stomach down in your field or bench. Grip the outer corners of the field as you drive your chest firmly into the field. Your hips ought to relaxation on the very fringe of the field so your legs fall off the facet (making a 90-degree bend on the hips), slight bend within the knees.
  2. Brace your core as flex the muscle mass in your hamstrings, glutes and decrease again to lift your legs from under your hip line to above the hips.
  3. Squeeze your glutes as you maintain on the high for a second, then decrease your legs again down with management. 

Modification: If mendacity in your stomach isn’t comfy, carry out butterfly or frog glute bridges.

Elevated Single Leg Glute Bridge

Targets: Glutes, hamstrings, hips, low again and core.

one woman performing an elevated single leg glute bridge and one woman performing a single leg glute bridge from the ground in a leg workoutone woman performing an elevated single leg glute bridge and one woman performing a single leg glute bridge from the ground in a leg workout

How To Do An Elevated Single Leg Glute Bridge

  1. Lie in your again together with your knees bent, a few foot out of your bench (sofa or chair). Be sure that your bench is steady and received’t slide out from beneath you.
  2. Place your proper heel on the sting of your bench. Proper leg bent at 90 levels. And prolong your left leg straight overhead (ankle stacked over hip).
  3. Then, drive by your proper heel, squeezing your proper glute to lift your hips.
  4. With management, decrease your hips, aiming to hover a pair inches off the bottom earlier than.

Modification: Carry out a single leg glute bridge from the bottom (not elevated). Or carry out a regular glute bridge with each toes on the bottom.

woman flexing with text overlay describing MetCon programwoman flexing with text overlay describing MetCon program

A 2-week metabolic conditioning program designed to indicate you that you simply’re stronger than you suppose. 

If you happen to favored this decrease physique exercise at dwelling, download the FREE, 2-Week Workout Plan.

Pin This Exercise: Dumbbell Lunges Exercise (MetCon, Day 8)

Woman performing a staggered goblet squat with text overlayWoman performing a staggered goblet squat with text overlay

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