Front lunges with dumbbells

Front lunges with dumbbells


The Dumbbell Front Lunges exercise is also known as Lounges with dumbell, Front lounges with barbells, dumbell lounges, Dumbel front lounges, Lunges

Type of Exercise

Front lunges with dumbbells is a Multiarticular / accessory exercise


  • Side lunges with dumbbells

Front lunges with dumbbells: Execution

The starting position sees the athlete standing with the dumbbells in hand. The distance between the feet (stride) must be very close to the distance between the shoulders. The opening angle of the feet must be about 10 °, but with room for modification based on individual characteristics; generally between 8 and 20 degrees. The arms are extended at the sides. Execution consists of taking a step forward, keeping the other foot in place. Once the step has been performed, the athlete flexes the hip and knee from the side of the front leg and hyperextends the other hip by flexing the knee as well, accompanied by plantar flexion at the ankle and foot level. This movement shifts the weight onto the front leg and ends when the knee of the back leg comes within inches of the ground. At this point, avoiding bounces and tugs, the athlete returns to the starting position by extending the knee and hip and performing a plantar flexion of the front leg. The return can be done in two ways: by bringing the trained limb back (lunges in place), or by bringing the untrained limb forward (progressive lunges). Throughout the execution of the movement, the back must be kept vertical and in its position of strength.

Muscles involved in the exercise Front lunges with dumbbells

Group 0

  • Great buttock
  • Long head of the hamstring
  • Semimembranoso
  • Semitendinosus
  • Ischial head of the great adductor
Hip extension

Group 1

  • Pettycur
  • Short adductor
  • Long adductor
  • Great adductor
  • Gracile
Hip adduction

Group 2

  • Quadriceps femoris
Knee extension

Group 3

  • Gastrocnemius
  • Soleo
  • Peroneus brevis
  • Gracile footbed
  • Posterior Tibialis
  • Long finger flexor
  • Posterior flexor of the big toe
Plantar flexion

Group 4

  • Long peroneus
  • Lombricali
  • Interossei
  • Abductor of the big toe
  • Fifth finger abductor
  • Peroneus brevis
  • Square plantar
Intertasal flexion (lunges in place)

Group 5

  • Short flexor of the fingers
  • Long flexor of the big toe
  • Short flexor of the big toe
Metatarsophalangeal flexion (lunges in place)
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