Legs with Dumbbells
Exercise with Dumbbell or barbell lunges should be in every training program. But how to do the exercise lunges?
There are many options for doing the exercise: lunges with dumbbells or with a barbell on the shoulders, in Smith, lunges back and forth, in place, lunges to the side (side lunges), Bulgarian lunges. Each option has its own characteristics and execution technique. I want to try to include all types of lunges in the training and it seems that there is surely the best type of lunges that will make the buttocks perfectly round and elastic.
What lunges lunges do best? Best of all is variety. You do not need to change the training program every week. But periodically replace exercises with similar ones. For example, one month lunges forward with a barbell, and the second month lunges back with dumbbells. Correct lunges for buttocks are lunges with a good technique.
To understand how to make the right lunges for the buttocks, you need to know which muscles will work.
- The main working muscles during lunges:
- leg muscles (quadriceps, hip biceps, adductors)
- buttock muscles (gluteus maximus, gluteus medius)
- back straighteners
Lunges for the buttocks give them a round shape. And squats are needed to increase the volume of the buttocks. What muscles work better in lunges? Of course, buttocks.
Lunges with dumbbells: how to do it right
Before you begin to describe the correct technique for performing types of lunges exercises, remember the main rule: the knee of the working leg never goes beyond the toe. Non-lethal if the knee goes just a little beyond the sock. But quite a bit! In any type of “Lunge” exercise, tighten your abs and “hold your chest forward” (squeeze your shoulder blades), even when you tilt your body forward.
The most popular and safest projectile for lunges is dumbbells (lunges with a barbell are more difficult). Start lunging with the lightest dumbbells and gradually increase the number of repetitions and the weight of the dumbbells. For beginners, this is the best option.
Correct lunges with dumbbells: execution technique
- take dumbbells in your hands;
- take one step forward;
- go down so that the thigh is parallel to the floor, and the knee does not extend beyond the toe;
- the second leg remains behind, bent 90 degrees (while the knee does not touch the floor);
- push your front foot off the floor and return to the starting position;
- do the same for the second leg.