How to Do Dumbbell Lunges Properly for Men - The Beginner's Guide
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- Опубліковано 15 лип 2024
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The dumbbell lunge has to be one of my favorite leg exercises for a few different reasons. Although it may not be as glamorous as a massive deadlift or heavy leg press, the dumbbell lunge offers an incredible amount of variety in terms of both level of difficulty and utility. That's why I put together this in-depth guide on how to do dumbbell lunges for beginners because it's a great place to start for anyone who is getting back into exercise.
As you'll discover, there are two variations of the dumbbell lunge, along with a variety of ways we can use them in our routine, to both lose weight and build muscle. And as a beginner, once you nail the form points and the overall understanding of this exercise, you can carry this with you along your entire fitness journey. So in this video, you'll learn the proper form, different recommendations for sets and reps and will walk away with a great leg exercise for whatever your focus is. Let's dive in.
One of the best parts about the dumbbell lunge, especially for beginners, is that it requires almost no equipment. Just a pair of dumbbells. And for some of us, starting out without dumbbells is enough to feel that burn, and that's totally fine. That being said, I do recommend getting a pair of dumbbells anyway so when you do progress you can keep right on going.
The Step Back Variation of the Dumbbell Lunge (1:11)
Now, one of the biggest keys with both variations is to maintain a strong posture and shoulder-width stance. Good posture will keep your back and core strong, and the shoulder width stance will keep you balanced. With that in place, we can look at the actual motion.
What you'll discover in this demonstration of the step back lunge:
- The proper distance you should step out
- What to watch for in your front leg
- What you can do to help balance
- The main muscles worked in this motion
The Walking Variation of the Dumbbell Lunge for Beginners (3:16)
As the name suggests, instead of a step back after each rep, we're going to continue forward. This variation primarily targets our glutes and hamstrings, as opposed to our quads. A key point here, as with the step back, is to make sure you don't dip too far down in your lunge and release tension.
The Dumbbell Lunge Routine for Beginners (4:38)
To start you out we're going to look at the two main routines you can pick between for weight loss or muscle building. The biggest difference is in terms of the sets and reps between the two.
The Best Weight Loss Workout for Beginners (5:40)
While dumbbell lunges are great, if you're goal right now is weight loss there's a much more effective, time-efficient routine called metabolic circuit training.
Summary of Dumbbell Lunges for Beginners (6:24)
Overall, dumbbell lunges are an amazing leg exercise that can be used for both weight loss and muscle building. As with any exercise, there are some key form points we need to focus on to get the best results. And having the right routine in terms of sets and reps is also essential. Hopefully, this video helped clear those details up for any beginners, and if you'd like more support download our free resources and subscribe to our channel here for more videos.
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website. - Навчання та стиль
I’m glad that they’ve finally acknowledged the unique challenge men have when doing dumbbell lunges. My nut sack was absolutely workin against me on these. Thanks
You're very welcome 😊
Jesus loves you w
I love how YOU are doing the exercise and are a bit out of breath while showing us.... and not having someone else do it. LOVE THIS.
Thank you very much 🙏
Or worse, talk about it without showing how
Dumbbell Lunges forms are essential , I appreciate that you selected the two most effective Dumbbell Lunges versions to demo and covered the necessary sets and reps.
Jesus loves you guys! He died on the cross for our sins! Repent and live for God before it's too late 🙏
Your description and performance of the exercise is really detailed, thanks for this contrubution!
another fantastic video , Dumbbell Lunges forms are essential , I appreciate that you selected the two most effective Dumbbell Lunges versions to demo and covered the necessary sets and reps.
Great advice. Thanks for sharing this!
Really enjoy watching this clip. Dr you make Dumbbell Lunges looks so so easy to perform
Dumbbell lunes are a really good exercise when done right, glad you’ve cleared up how to do them properly for beginners like I was not so long ago, great video.
Thanks for sharing the proper techniques for this
This Dumbbell Lunges routine looks great.I can't wait to give it a try.
Just got back in the gym and was looking for some tips. Thanks a lot man.
Very helpful, thanks for the motion cues.
wow this is really amazing. i will definitely follow your suggestions. thanks for sharing nice information.
best explanation on this exercise.THANK YOU
it is a very powerful exercise. thanks for sharing.
Great information! Thanks for sharing!
Wonderful, learned some technical aspect of dumbbell lunges, thanks once again doc.
Wow. Very educational and information dense video. I will definitely be incorporating more dumbbell exercises into my daily routine!
Really love how you take the time to go over the proper forms for exercises, they've really helped me a lot with getting the most out of my workouts and I've been noticing a lot better results. Thanks!
Yes, I agree! Dr. Balduzzi always shows the right techniques to follow, and always has the best information! I'm going to share this with my husband as he just started working out again, so these dumbbell lunges will be great for him.
Jesus loves you guysw
Really useful video about Dumbbell Lunges. thanks for this.
That is just perfect, can't have done it any better, good job!
thank you so much for a great work out .
Thanks for the great advice!
This is very informative, will do these the next time I go to the gym
Thanks for guide. Dumbbell exercises are always good for health.
I love love LOOOOOVE dumbell lunges!! Thank you so much for teaching me the proper form and what works what, you awesome you!
Great Dumbbell work for men! Thank for tips.
Love the video, I was not doing them correctly at all, lol! Can not wait to do them properly on Thursday!!
Nice workout recommendations.
Best video I have seen on dumbbell Lunges on UA-cam! Very informative! 😃 thank you so much!
You're very welcome Sarah 👍🏼
great demo for a great exercise!
Nice. I will try for sure.
Thanks for the tutorial
another informative video from this channel. great
I appreciate how you explain things. Thank you.
You’re very welcome! I’m glad you found this valuable 🙏🏼
thanks for sharing nice information
Great Stuff!!!
Thanks for the tips on form.
You’re very welcome 🙏🏼
Dumbbell exercises are always good for health. thanks doctor for this video.
Definitely incorporating these lunges into my workout
Great form
Thank you, I will use your instructions tomorrow and onwards. I had problems knowing how to do the walking kettlebell lunges correctly until now.
You're so welcome! I'm glad you found this helpful :-)
Great tutorial, Doc!This seems like an awesome workout I can do before going to work. This is really gonna help me.Thanks for sharing this tutorial.
Thanks for the tip 👍🏿
You're very welcome 🙏
Interesting how these exercises align with yoga.. and more importantly, align your posture! Extra benefits :)
A cheerful Like!
Thanks!
You're very welcome 🙏 🙌
good honest video ),,, thnks
Nice video I like it very much. In this video we can learn the dumbbell lunges method. This is useful video. Thanks for sharing this video. Thanks again
Exactly. Before this video i was making it wrong((
Thank you 🙏
You’re very welcome 🙏🏼
Good video..form is definitely important when doing lunges like this or you can hurt yourself
very informative and helpful, this excercise was recommended for me in helping fix anterior pelvic tilt, so thank you very much and greetings from Poland :)
Wonderful! I am very glad you found this helpful! You're very welcome Brother 👍🏼
very informative ! 👏🏾👏🏾
Thank you very much 👍🏼
I got great results with that exercise
nice one>>>
If I may add something - due to foot drop, this was a very difficult exercise for me to perform. My trainer started me on equalizer bars - holding on the bars while lunging. Over time, I only needed one bar. I can pretty much do them now (with little weight) but I have one bar by my side mainly for moral/mental support. Thanks to this exercise, treadmill work, and physical therapy, my foot drop is negligible now. Great channel - glad I found this - new sub. Be well.
Welcome to the Fit Father Project Channel! Safety and health always comes first. Great job making modifications to the exercise. :)
-The FFP Training Staff
77th 5t
Jesus loves you guys
Nice video demo on lunges!
I was curious in this particular video what is the name of the big exercise machine that you have there, and the model?
I currently using a bow flex, but I would like to get that one !
i learned alot from this video
So happy you found the Channel!
-The FFP Training Staff
Pls upload some beneficial vdos for Endomorphs
Hey Anthony! what Nike model joggers are those? been looking for something similar to them
Dumbbell or barbell lunges are especially useful for those who are over 50's, because it reinforces strengths in the legs and equally important BALANCE when walking.
Aaah🤔Now i Understand 🙂,Thanks for making this video
You're very welcome 🙏
Does anyone have pain in the arches when trying to do this? My left arch hurts so much when I go back on my right leg. Any ideas?
hello, what is reps?
What happens if you can't get into this position the last I tried this man it bothered my knees bad don't know if I can do this thanks
I would have started by explaining the muscles worked (mostly quads, but also glutes and hamstrings).
I've NEVER did dumbbell lunges, only squats. I started them a month ago and wow could I feel it! I also discovered you do NOT need heavy dumbbells. 10's or 20's are plenty in the beginning, or none depending on your fitness.
Awesome my friend! Keep it up 😊
I did this with 25s and my groin is experiencing something.. not pleasant. Even though I've done a far bit of weight training with legs, these feel weird so I'm going to do no weights for now. Thanks for the vid!
You're very welcome Brother👍🏼
Hey thanks for the video. I am 37 and just getting started. I do it with a 20kg (10kg pair). Is that ok? Thanks
Great my friend! You can increase your weights as you get stronger 💪
For sure dont step to shallow, weird collapse thing happens. Dont step too far, weird hip stretch. GOLDILOCKS IN THE MIDDLE! :D
forgot to search this up while creating my workout routine
What's the difference between this and the reverse lunge?
No real difference, just instead of stepping forward you step backward with the reverse lunge, the mechanics of the movements and the muscles work are the same 👍
Jesus love you d.r i,m younger goalkeeper andthen i have seen you how you training yourself now am becoming a good strengthened player Thanksgiving
So should your knee touch the ground or no?
Best idea is no, if it touches make sure it doesn't hit the ground, just touch it.
i was gonna buy kettlebells, but thanks to this video i think ill just sick to my dumb bells for a little bit now :)
We're so happy you found the video first! Dumbbells can be used for so many exercises. Our FF30X workouts only require a pair of dumbbells!
-The FFP Training Staff
I have only one dumbbell at home, can I still do this?
Ideally you need 2 👍
The back knee touching the ground is the most controversial part like I have seen many videos in which people have done it touching the ground but the thumbnails is totally opposite idk what to do at this point. Can someone please explain this
Hey JEN, thanks for writing in and great question! I think the bottom line is that it will vary depending on the person's mobility and flexibility. If you get to point where you are experiencing pain, it may be too deep for you. However, if you have the ability to bring the knee closer to the ground, and can do so pain-free, go for it!
-The FFP Team
Why do some of these tutorials have long introductions get into it already
is it just for men?
Hi @Gofus! Check out our Fit Mother Project UA-cam channel 👍 Our website is also a fantastic resource. pulse.ly/aopuvz8yo8
i have no idea how im doing this wrong. each time i try it, it feels like my big toes are boutta collaps, taking me down with them
🙏
I can always do it properly on one side then the other I struggle 😫
Try alternated ones to start with 🙏
Try alternated ones to start with 🙏
You should have worn a light colored bottom mate.
01😀
the knee shouldn't come out
👍
Why for men only?lol
This also works for women, please check out our Fit Mother Project UA-cam channel 👍
for men lol
why did he have to make suhc a long video. just get to the point
your knees touching the ground
Jesus loves you guys! He died on the cross for our sins! Repent and live for God before it's too late 🙏
🙏
Amen amen amen
You take full responsibility of your sins
Amen
Be hindu asat
Pls upload some beneficial vdos for Endomorphs