© National Strength and Conditioning Association

Volume 29, Number 5, pages 36–37

E xe r c i s e Te c h n i q u e
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John F. Graham, MS, CSCS, *D; FNSCA

Dumbbell Forward Lunge
Column Editor John F. Graham, MS, CSCS, *D; FNSCA
E-mail: [email protected] Lehigh Valley Hospital & Health Network, Allentown, Pennsylvania

summary • Keep head and neck straight with

eyes looking straight ahead.
The exercise technique of the • Before stepping forward, breathe in
dumbbell forward lunge is de- and hold it.

scribed and demonstrated in this Descent (Forward Movement;

Figure 1):
column. • Take an elongated step straight for-
ward with one leg (lead leg).
• Keep the arms straight, with the
dumbbells held firmly at the side
TYPE OF EXERCISE: and the torso in an erect position, as
Lower-body and multijoint. the lead foot goes forward and comes
in contact with the floor.
MUSCLES USED: • The rear leg (trail leg) remains con-
Gluteus maximus, iliopsoas, stant in the starting position, but as
quadriceps (vastus lateralis, vas- the lead leg moves forward, balance
tus intermedius, vastus medialis, should shift to the ball of the foot of
rectus femoris), hamstrings the trail leg as the trail leg begins to
(semimembranosus, semitendi- flex.
nosus, biceps femoris), soleus, • Place the lead foot flat on the floor
and gastrocnemius. with the foot pointing straight for-
ward.
• To maintain balance, ensure that the
Starting Position: lead leg moves directly forward from
• Select two dumbbells of equal weight. its original starting position, and the
• Pick up the two dumbbells from the lead ankle, knee, and hip remain in
floor or the dumbbell rack. the same vertical plane. Avoid step-
• Feet are between hip- and shoulder- ping to the right or left or allowing the
width apart and pointing forward. knee to shift to one side or the other.
• Torso should remain erect. • Once balance is established on
• Keep chest out and up. both feet, flex the lead knee to en-
• Shoulders are back. able the trail leg to bend towards Figure 1. Start of descent.

36 October 2007 • Strength and Conditioning Journal

 • Once the lead foot is returned to the
starting position, divide the body
weight equally over both feet.
• Torso should remain erect, similar to
the beginning position.
• Exhale at the completion of the as-
cent.
• Pause momentarily to fully gain bal-
ance, switch lead legs, and repeat the
procedure. ♦

Figure 2. Start of ascent.

the floor. The trail leg should flex • The lead foot should remain flat on
to a degree slightly less than the the floor as the toes of the trail foot Advertisers’ Index
lead leg. are extended and the ankle is dorsi-
• The torso should remain erect, with flexed. Power Lift . . . . . . . . inside front cover
the shoulders kept directly above the • Continue to hold breath throughout Keiser . . . . . . . . . . . . inside back cover
hips and the head erect facing for- the descent.
ward. Samson Equipment . . . . . back cover
• The lowest finish position of the as- Ascent (Backward Movement;
Parisi Speed School . . . . . . . . . . . . . . . . 1
cent should occur when the knee of Figure 2):
the trail leg is 1–2 in. from the floor, • While maintaining an erect torso, Uesaka . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
the lead leg is flexed to 90°, and the shift the balance forward to the lead
knee is directly above or slightly in foot and forcefully push off the floor CytoSport . . . . . . . . . . . . . . . . . . . . . . . . . 5
front of the ankle. with the lead foot by plantar-flexing Life Fitness . . . . . . . . . . . . . . . . . . . . . . . . . 6
• To avoid potentially harmful shear- the lead foot while extending the
ing stress forces on the lead-leg lead knee and hip joints. Werk-San . . . . . . . . . . . . . . . . . . . . . . . . . . 7
knee joint, it is critical that the lead • As the lead foot returns to the starting
Vertimax . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
knee does not extend past the lead position, balance should shift to the
foot. trail foot, resulting in the trail foot re- Perform Better . . . . . . . . . . . . . . . . . . . . . 8
• At the completion of the descent, a gaining full contact with the floor.
concentrated effort to sit back on the • The lead foot should be lifted back Velocity . . . . . . . . . . . . . . . . . . . . . . . . . . 14
trailing leg should be made, as if sit- to its original starting position, with Fusion Sports . . . . . . . . . . . . . . . . . . . . . 14
ting on the front edge of a bench. feet between hip- and shoulder-
• The depth of the dumbbell lunge de- width apart and pointing forward. VERT Fitness . . . . . . . . . . . . . . . . . . . . . . 17
pends upon the athlete’s hip joint • Avoid touching the lead foot to the
ATSU . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
flexibility, particularly the iliopsoas floor until it is returned to the finish
muscles. position (unless balance is lost).

October 2007 • Strength and Conditioning Journal 37