Exercise details

• Target muscles: Gluteus Maximus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
• Synergists: Adductor Magnus, Soleus
• Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius
• Mechanics: Compound
• Force: Push

Starting position

1. Stand holding a dumbbell to each side.

Execution

1. Exhale as you take a large step forward with one leg and lower your body until the knee of your back leg almost touches the floor.
2. At the same time, allow your torso to tilt forward 15 to 20 degrees, and allow the dumbbells to hang straight down without bending your back.
3. Exhale as you push yourself back up and step back into the starting position.
4. Repeat with your opposite leg.

Comments and tips

• When you lunge forward, land on your heel before lowering your forefoot.
• Keep your arms and back straight, and your neck neutral.
• Keep your feet and knees pointing forward.
• The farther you lunge, the more emphasis you will place on your gluteus maximus instead of your quadriceps.
• The point of leaning forward during the dumbbell forward-leaning lunge is to emphasize the activation of the gluteus maximus. As such, this variation of the dumbbell lunge is great for anyone, especially ladies, who are trying to develop the glutes while avoiding excessive development of the quadriceps.