Dumbbell Lunges
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If you want to train your legs, the dumbbell lunge exercise is a great choice. It is rather safe to do and all you need for them is two weights in your hands and then making a big step forward.
Dumbbell Lunges
The muscle mainly targeted with this exercise is the quadriceps – the front of your thigh. But lunges are a compound exercise, which means some others work along as well and we can shift the emphasis through the way in which we do the lunge:
When To Do Lunges
It’s best to make them part of a complete schedule, for example this one here. And, as that workout description mentions, you may want to consider a hamstring exercise to go along with it, as solely exercising the quadriceps can lead to muscular imbalances.
If You Don’t Have Dumbbells
If you lack the equipment, that’s no problem either. Practically anything that provides a resistance (something to work against) is a piece of exercise equipment. This (slightly corny, ahem) video shows some ways to improvise, including alternative weights for dumbbell lunges.
10 Comments
Hi EC – Helpful video! I promise not to yank myself up from a dumbell-lunge to the point of causing whatever painful noise you made! 🙂
I swear the banging into the door wasn’t staged! 😀
Hello, EvilCyber! I am a total beginner; one of those really scrawny guys. I’d like to build-up some muscle. I don’t want to get 6-pack abs or anything like that; just want to be in good shape with some decent muscle. I was wondering if you could suggest some appropriate foods for working out. I was looking at your ‘Home Workout Plan For Beginners’ and I’m sure there is some good information in there, but I would greatly appreciate anymore tips you can offer. Again, I am a newbie and I know almost nothing about real exercise and working out. I hope you can help me. Thank you.
-Rich
Hello, i am 16 YEARS OLD and I want to start INTERMEDIATE workout. I did the beginner for 4 months and now I can do
Push ups- 3 sets of 15
Crunches- 3 sets of 30
Triceps dips- 3 sets of 25
Dumbbell Chest Presses (just started)- 2 sets of 20
Dumbbell Flyes (just started) – 2 sets of 20
5KG WEIGHTS for biceps – 50 reps on each arm
My goal is have a nice pectorals and six packs.
And one more question my body fat is 17% and i think you need below 10% for six pack. So how i can reduce belly fat, i have seen many websites but i am not sure i think you GOT THE ANSWER (you are genius in everything man!)
IS THIS TRUE?- if you do some much crunches your back can get hurt?
Heah Tushar, thank you for the compliment! Although I think you can fill libraries with what I don’t know! 🙂
Seriously, you are well on your way and ready for intermediate! But lower the number of reps you do and up the weight a bit. Otherwise you won’t be training for size, but for endurance.
As for that six-pack, this should tell you all you need:
http://evilcyber.com/fitness/how-to-get-six-pack-abs/
Great going, man, you are well on your way!
Thank you a lot! (if you wouldn’t made this site so I would be looking craps videos on YouTube), Can I ask you other question? My question is how you can loss 10% body fat For my six packs? And can I achieve it before July? because I am going Spain
It depends on how much you have to lose. You can safely drop about 8 lbs (4 kg) per month. Until July that gives you time to lose around 48 lbs (24 kg). If you are currently at 17% BFP I’d say you can very well get the six pack by summer 🙂
i am only 63kg, i dont want to lose 24kg. I only want to lose fat while building muscle. (CAN I LOSE FAT WHILE INCREASING MY WEIGHT WITH MUSCLES?)i think i have to cut my fat and eat more protein isn’t it? i watched your video, but i cannot understand it very well.
Tushar, if you are of average height, then you already should have little fat to lose with that body weight. For the next two to three months, work out and check how your abs are coming along. If you start to see a faint outline, you are almost there. If not, we can discuss losing a bit fat again.
yes i am pretty tall (1.82cm), and yes i can see my abs if i move some fat with my hands downwards. So what this means? Do i have to lose some more fat? can you explain me HOW please.