The Single Leg Dumbbell Lunges Free Weight Exercise

Video Transcript

"Hi! I’m Manny Castro, exercise physiologist. This next exercise…once again, we’re isolating each thigh muscle and each buttocks muscle on each side. What we’re doing is dumbbell lunges. Now, there are different variations of this exercise. You can do alternating lunges, or you can do a single leg lunge, which is what we are going to be doing today. Basically, what you’re going to do is, you’re going to start off at this position with the dumbbells by your side, palm facing in, and then you are going to step out with one leg. Then you want to go down. Your knees are always behind your toe. Basically, what you’re trying to do is drive the opposite knee down. So right now I have my left leg out. I’m concentrating on the left knee not going over my toe. My right knee is going straight down. Notice I’m not going forward this way, but I am going straight down. You can do all the repetitions that you need to complete on one leg, nice and controlled. Then you’ll do the other leg. Same thing; you’re driving that opposite knee straight down, not forward. Look straight ahead when you’re doing this exercise; try and keep your back nice and straight. Your abdominals are tight, and you’re looking straight ahead."