AÂ FIT30 EXERCISE
Lunge Front Raises
The Lunge with Dumbbell Front Raises is a compound exercise that combines a lunge with a front raise using dumbbells. This movement targets the lower body muscles, particularly the quadriceps and glutes, while also engaging the shoulders and arms.
HOWÂ TO
How do I do Lunge Front Raises?
- Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Take a step forward with your right foot into a lunge position, bending both knees to about 90 degrees. Ensure your front knee is directly above your ankle.
- As you lunge, simultaneously lift both dumbbells straight in front of you to shoulder height. Keep your arms extended and parallel to the ground.
- Hold the raised position briefly, then lower the dumbbells and push off with your right foot to return to the starting position.
- Repeat the lunge with a front raise, stepping forward with your left foot.
- Continue to alternate between right and left lunges with front raises.
TIPS
What are some tips for Lunge Front Raises?
- Perform both the lunge and front raise in a controlled and deliberate manner to maintain balance.
- Engage your core muscles to stabilize your torso throughout the movement.
- Ensure proper lunge form by keeping your front knee directly above your ankle and maintaining a straight back.
- Lift the dumbbells using your shoulders, avoiding excessive swinging or using momentum.
- Exhale as you lift the dumbbells and inhale as you lower them.
MODIFICATIONS
How do I modify Lunge Front Raises?
Easier
- Start with lighter dumbbells, especially if you are new to the exercise, and gradually increase the weight as you become more comfortable.
- If the dumbbell front raise is too challenging initially, perform bodyweight lunges until you build strength and coordination.
- Instead of stepping forward, perform step-back lunges, which can be gentler on the knees.
What are the benefits of a Lunge Front Raise?
Balance
Full-Body Strength
Improved Coordination
A dumbbell30 workout
He's An Impasta!
Complete 6 Rounds In 30:00
- Dumbbell Thrusters (00:30)
- Lunge Front Raises (00:15)
- Dumbbell Squats (00:20)
- Rest (00:30)
- Mountain Climbers (00:30)
- High Plank Reaches (00:15)
- Seated Knee Tucks (00:20)
- Rest (00:30)
- Squat Curls (00:30)
- Lunge Front Raises (00:20)
- Deadlift Upright Rows (00:10)
- Rest (1:00)
Free