{"id":57289,"date":"2019-03-28T00:00:00","date_gmt":"2019-03-27T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/how-to-perform-dumbbell-lunge\/"},"modified":"2019-03-28T00:00:00","modified_gmt":"2019-03-27T23:00:00","slug":"how-to-perform-dumbbell-lunge","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/how-to-perform-dumbbell-lunge\/","title":{"rendered":"How to Perform The Dumbbell Lunge for Increased Strength, Balance and Stability"},"content":{"rendered":"<h2>WHAT<\/h2>\n<ul>\n<li>The dumbbell lunge is <strong>an excellent progression of the classic bodyweight lunge.<\/strong><\/li>\n<li>More than just a strength progression, the use of dumbbells significantly challenges balance and control.<\/li>\n<li>The exercise may also be performed dynamically, as a walking lunge. Make sure that you do it only after mastering the technique a static position.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>HOW<\/h2>\n<ul>\n<li>Hold a dumbbell in each hand and stand with feet hip-width apart. Arms should remain straight and gently squeezed by the sides. Keep the shoulder set and the core engaged.<\/li>\n<li>Begin the movement by taking a step forward and bending down towards the floor. Aim for both knees to bend to 90 degrees comfortably. If this is not possible, aim to bend the knees to a comfortable point.<\/li>\n<li>Keep the dumbbells secure by your sides and the core engaged, as you return to standing.<\/li>\n<li>Repeat on the other leg and alternate continuously for reps or time.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>WHY<\/h2>\n<ul>\n<li>There is often a misconception that during a lunge, the lead (front) leg bears the most weight; as a result of this, many people focus on \u2018pushing off\u2019 the front leg, and this can compromise balance and stability. Instead, <strong>place equal focus on the rear leg \u2013 which serves as an anchor for the lunge.<\/strong><\/li>\n<li>As you step forwards, maintain equal pressure through the rear leg \u2013 notice how this significantly improves your balance. As you return to standing, you will feel a better balance; this small modification becomes critical when carrying loads \u2013 whether it\u2019s dumbbells or shopping bags. <strong>The addition of weight requires extra balance\/stability<\/strong> and maintaining a strong anchor leg will reduce the risk of instability and loss of balance.<\/li>\n<li>It\u2019s also essential to lunge using a natural step, and not over-stride \u2013 after all, this is how you do it in your daily life. That is why we advise you to follow the same pattern when training.<\/li>\n<li>As your technique improves, try challenging your balance further by holding the dumbbells at the front of the shoulders (rack position), and even overhead. In all cases, don&#8217;t compromise stability and balance.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"DB lunge\" src=\"https:\/\/player.vimeo.com\/video\/191792175?h=5fd0117fa4&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<p><strong>OTHER EXERCISES:<\/strong><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/tutorial-barbell-clean\/\">HOW TO PERFORM THE BARBELL CLEAN FOR INCREASED STRENGTH, POWER AND CONTROL<\/a><\/p>\n<p><a href=\"https:\/\/evofitness.ch\/deep-squat-short-post\/\">HOW TO PERFORM THE DEEP SQUAT SHORT POST FOR INCREASED MOBILITY<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT The dumbbell lunge is an excellent progression of the classic bodyweight lunge. More than just a strength progression, the&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: Dumbbell Lunge for Strength, Balance and Stability | EVO Fitness","_seopress_titles_desc":"The dumbbell lunge is a progression exercise perfect to increase your strength, balance and stability in a functional way. Learn how to perform it here.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[167,171,1986,140,143],"class_list":["post-57289","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-balance","tag-tutorial","tag-dumbbell-lunge","tag-functional-training","tag-strength"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57289","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57289"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57289\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57290"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}