Leg Exercise: Dumbbell Rear Lunge

Dumbbell Rear  Lunge

Type Resistance
Target (primary) Quadriceps Target (secondary) HamstringsGlutesCalvesHip adductor
Equipment Dumbbells
Mechanics Compound
Force Push
Plane of motion Sagittal plane 
Other Unilateral

How is it performed?

  • Start out by holding a dumbbell in each hand, arms down the side.
  • Take a long step back with one leg while bending the other and keeping your torso upright.
  • Do not let the knee of the supporting leg go beyond your toes. Lower until knee of your rear leg almost touches the floor.
  • Then extend your hip and knee back to starting position.

Take a long lunge and press back to starting position with your heel to focus on the glutes.

Take a short lunge and push back with the ball of your feet to focus on the quadriceps.

See the full leg workout here.

[end]Are lunges a part of your leg workout? [/end]

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Leg Exercise: One Leg Romanian Deadlift

One Leg Romanian Deadlift

Type Resistance
Target (primary)  Glutes Target (secondary) HamstringsHip adductor
Equipment Dumbbells Mechanics Isolation Force Pull
Plane of motion Sagittal plane Other Unilateral

How is it performed?

  • Start out by holding a dumbbell in one hand and stand on the opposite leg, knee slightly bend.
  • Bend over with your hips while keeping your back straight, your shoulder blades retracted and the dumbbell near your thigh and shin as you slide it down.
  • How low you can go depends on hamstring flexibility.

The single leg romanian deadlift puts lets stress on the lower back compared to the romanian deadlift due to the reduction in weight.

See the full leg workout here.

Leg Exercise: Advanced Sumo Squat

Advanced Sumo Squat

Type Resistance Target (primary) Quadriceps Target (secondary) CalvesGlutesHamstringsHip adductor,  Lower back
Equipment DumbbellsBarbell,Bodyweight Mechanics Compound 
Force Push
Plane of motion Sagittal plane Coronal plane
Other Bilateral

How is it performed?

  • Start out by holding a dumbbell at the end with both hands and adopt a wide stance, feet and knees pointing outward 45°-30°.
  • Keep your back straight as you bend your knees and hips until thighs are below parallel to the floor.
  • Extend knees and hips back to starting position.

See the full leg workout here.

[other] [/other]

Calf Exercise: Standing Dumbbell Calf Raise

Standing Dumbbell Calf Raise

Type Resistance
Target (primary) Calves (gastrocnemius) Target (secondary) Calves (soleus)
Equipment DumbbellsBarbellBodyweight Mechanics Isolation Force Push
Plane of motion   Other Unilateral

How is it performed?

  • Start out by holding a dumbbell either in both hands or only one hand and use the other for support.
  • Stand on the floor or preferably and block with the toes. Raise your heel by extending ankles and return to starting position.

See the full leg workout here.

Shoulder Exercise: Upright Barbell Row

Upright Barbell Row

Type Resistance
Target (primary) Lateral deltoid Target (secondary) Anterior deltoidUpper trapezius
Equipment Barbell
Mechanics Compound
Force Pull
Plane of motion Sagittal plane Coronal plane
Other Bilateral

How is it performed?

  • Start out by holding the barbell with a shoulder width overhand grip.
  • Pull bar up by using your shoulder muscles lead by the elbows while flexing wrists. Return to starting position.

See the full shoulder workout here.

[other] [/other]