Extensión de pierna en máquina de discos

Extensión de cadera de pie con banda elástica

Male

Dumbbell Lunge

Muscles involved

Glutes

Quadriceps

Integrating the dumbbell lunge into your training offers incredible flexibility depending on where you place it in your workout split. Using light dumbbells at the start of your session makes it an excellent drill to wake up your hips and prepare your lower body for heavy lifting. If you put this exercise in the main strength block, grab heavy dumbbells to force your quadriceps and glutes to handle deep mechanical tension. Alternatively, executing this movement as a high-rep finisher at the end of your leg day will completely burn out the target muscles. Tune the load based on its placement for maximum payoff.

How to do it

1. Stand upright with a dumbbell in each hand. 2. Take a step forward with one foot, keeping your toes forward. 3. Lower your back knee towards the floor, keeping your torso vertical. 4. Push with your front leg to return to the starting position and alternate legs.

Equipment required

Mancuernas

Muscles worked

Tips

- Take a step wide enough so that both knees form 90-degree angles. - Keep your torso upright and your core activated. - The front heel should remain planted on the floor.