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Other articles in this series looked at a number of exercises, mainly from the
perspective of developing a comprehensive muscle building program. Sometimes we
take things for granted, especially when it comes to performing the basic
exercises that constitute the core of most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved in
actually doing these exercises. This will help beginners to start out using the
correct techniques before moving on to potentially more dangerous heavy
weights. If it also helps more experienced lifters to redress some of the
little faults that have almost imperceptibly crept in over the years, all the
better.
In this article we'll take a close look at dumbbell lunges.
MUSCLES TARGETED: quadriceps, gluteals, hamstrings
STARTING POSITION
Stand with feet flat and placed less than shoulder width with toes pointed
slightly outward.
Hold a dumbbell in each hand with the hands facing inwards.
EXERCISE TECHNIQUE
Step forward, keeping the back straight.
Bend the knee of the lead leg until it reaches a 90 degree angle. The knee of
your back leg should be roughly two or three inches off the ground at this
point.
Push forcefully with your lead leg and return to the starting position.
Repeat the exercise with your other leg and continue to alternate until you
reach the intended number of repetitions.
You should note that varying the length of the step will change the emphasis of
this exercise. A longer step will place greater emphasis on the hamstring and
gluteal muscles. A shorter step will place greater emphasis on the quadriceps
muscles.
OTHER EXERCISES WORTH CONSIDERING
A similar effect can be achieved by performing Barbell Lunges.
Richard
Mitchell is the creator of the bodybuildingadvisor.com website that
provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Exercises to learn more about the issues covered in this
article.
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