Lunge - Dumbbell Rear Power
Recommendations: 2-3 Sets, 10-15 Reps, 50 Wght
Intermediate Quads Glutes Hamstrings Calves Strength Dumbbell Push Compound Gym
Purpose: This exercise tones and shapes the quads.
Benefits: It is a good exercise to tone and shape the thigh.
Stand with dumbbells in each hand held down by your sides, feet shoulder-width apart, knees slightly bent. Step backward with the right foot. This is the starting position. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your left thigh is parallel to the ground ? being sure that your left knee does not reach out past your toes. Your right knee approaches, but does not touch, the floor. Inhale during this part of the movement. While exhaling, return to the standing, starting position without locking the front knee. Repeat for the recommended number of repetitions. Stand with dumbbells in each hand held down by your sides, feet shoulder-width apart, knees slightly bent. Step backward with the left foot. This is the starting position. Slowly lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your right thigh is parallel to the ground ? being sure that your right knee does not reach out past your toes. Your left knee approaches, but does not touch, the floor. Inhale during this part of the movement. While exhaling, return to the standing, starting position without locking the front knee. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Stand upright with dumbbells in each hand held down by your sides.
Stand with dumbbells in each hand held down by your sides, feet shoulder-width apart, knees slightly bent. This is the starting position.
Step 2
Step backward with your right foot, bend your knees, keeping your left shin perpendicular to the floor and your right knee almost touching the floor.
Step backward with your right foot. Lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your left thigh is parallel to the ground - being sure that your left knee does not reach out past your toes. Your right knee approaches, but does not touch, the floor. Inhale.
Step 3
Return to the standing position with right leg forward.
Return to the standing position with dumbbells in each hand held down by your sides, feet shoulder-width apart, knees slightly bent. Step backward with the right foot. Repeat as required.
Step 4
Step backward with your left foot, bend your knees, keeping your right shin perpendicular to the floor and your left knee almost touching the floor.
Step backward with your left foot. Lower the whole body downward in a controlled movement for a count of four. Both knees bend as the body lowers. Slowly work to lowering yourself so that your right thigh is parallel to the ground - being sure that your right knee does not reach out past your toes. Your left knee approaches, but does not touch, the floor. Inhale.
Step 5
While exhaling, return to the standing, starting position without locking the right knee
Return to the standing, starting position without locking the right knee. Exhale during this movement. Your feet are shoulder-width apart, knees slightly bent. Repeat as required.