Lunges with dumbbells can rightfully be called one of the most effective basic exercises for developing the muscles of the hips and buttocks. Compared to squats, lunges allow you to concentrate the load on one leg and work out the muscles more carefully. Using dumbbells as weights allows you to better maintain balance and makes the load on the spine lower than in the case of lunges with a barbell.
If we analyze what muscles work during lunges with dumbbells, we get the following picture:
In addition to quadriceps and gluteus maximus, the following muscles take part in the work: middle buttocks, hips biceps, back muscles, calf muscles, etc. The main function of these muscles in this exercise is to stabilize the position of the body and legs. It is not for nothing that the movement is called coordinatively complex - it is not always possible to keep balance in the first place. You can also mention the muscles of the hands with which you hold the dumbbells - they work in static.
By varying the step width when doing lunges with dumbbells in your hands, you can shift the load towards the buttocks or towards the quadriceps:
The technique of lunges with dumbbells in the hands allows different step widths, with the proviso that the legs should not be too close to each other or vice versa too wide.
Too close is when the working leg begins to go out with the knee out of the line of the toe. Too wide is when the supporting leg is almost straight. In a wide position, with a good stretch, you can lunge in place, but not in dynamics.
Lunges with dumbbells, like any other types of lunges, create an increased load on the ligaments of the knee joints. In this regard, they are more traumatic than, say, squats.
This is due to the fact that during squats, body weight and weights are distributed on two legs, and when doing lunges, you concentrate all the load on one leg. Of course, the muscles are delighted with this, but weak ligaments can suffer.
Therefore, to prevent injuries, use the following recommendations:
If, due to problem knee joints, lunges do not suit you, you can try to replace this exercise with leg abduction (swings) standing back, forward, to the sides . This can be done in a special simulator or on the lower block. To study the buttocks, lunges can be replaced with a gluteal bridge.
But, since any trauma is individual - universal recommendations do not exist, and therefore it is better to consult a doctor.
Actually, we turn to the description of how to lunges correctly.
What is called a “run-in” exercise is better without weight or with nominal dumbbells or weights. If the test succeeds, take the load more seriously.
The technique is as follows:
The feet are the width of the pelvis, the back is straight, the shoulders are straight, the look is directed forward. This is the starting position.
The angle in the knee of the working leg is 90 degrees or slightly less. The supporting leg is on the toe.
Lunges with dumbbells, as mentioned earlier, are a basic exercise.
It can be set after squats, leg presses or deadlifts.
The number of repetitions and approaches depends on your individual goals:
In this mode, you can do the exercise with weighting.
As variations you can perform:
Choose the most comfortable option for you. Lunges back and forth can be alternated.
It removes the load from the supporting leg as much as possible and focuses it on the working one.
Lunges forward with dumbbells imply a large number of variations, suitable for both men and girls.
Performing them correctly, in combination with other exercises for the hips and buttocks, you will make your workout as effective as possible.