Posted by Cembo in reply to Correct Exercise Technique on the Pullup:
“If you could explain the technique of Dumbbell Lunges that would be great! I’m not sure if I’m doing them right. I’ve started to get some pain in my lower back while doing them.”
Why Dumbbell Lunges? Nothing beats the Squat when it comes to strength. But don’t let that withhold you to perform Dumbbell Lunges for a change. The main advantages are:
- Balanced strength on both legs
- Improved trunk stabilization
- Deload of the spine
Dumbbell Lunges are perfect on your light days or as assistance.
Dumbbell Lunges Setup. Here’s how to start
- One dumbbell in each hand
- Arms straight
- Chest forward
- Shoulders back & down
- Lower back neutral
- Look forward
This gets you in the correct Dumbbell Lunge starting position.
Performing Dumbbell Lunges. The Dumbbell Lunge movement:
- Keep your spine neutral
- Step forward
- Land on your heel
- Knee of the back leg slightly touching the ground
- Knee of the front leg above the ankle
- Push the knee outward
- Push from the heel to get up
Dumbbell Lunges Video.
Common Errors on Dumbbell Lunges. Avoid these flaws at all costs:
- Don’t lean forward. Stretch your hip flexors.
- Don’t let your knees buckle in. Do glute activation.
- Don’t land on the toes. Keep your toes up.
- Don’t let your knee come in front of your toe. Keep shin close to vertical.
- Don’t look down. Look forward.
- Don’t let the knee of your back leg hit the floor. This will hurt.
If Your Lower Back Hurts During Dumbbell Lunges. You’re arching your lower back. Your lower back must stay neutral during the whole exercise:
- Squeeze the glute of the back leg
- Stretch your hip flexors
Dumbbell Lunges Variations. Here are some variations if you get bored with the Dumbbell Lunges:
- Walking Dumbbell Lunges. Left, right, walking.
- Reverse Dumbbell Lunges. Leg goes back vs. forward.
- Overhead Lunges. Keeping the weight Overhead with straight arms.
- Barbell Lunges. Barbell on your back.
- Lateral Barbell Lunges. Step to the side.
The technique is the same on all Lunge variations:
- Chest forward
- Knees out
- Weight on the heels
