Multidirectional & Rotational Lunge Exercises

Video Transcript

Hi! My name is Corey Beasley, owner of DNA Fitness. We are going to run through a few different lunging exercises utilizing dumbbells. Obviously by utilizing dumbbells, you are adding a little bit of more weight to the exercise, so it challenges the muscle a little bit more. We are going to start out with just a static lunge. Feet are stationary. You are going to spread those feet out, chest up, you are going to come straight down, press up from that front heel. Straight down, back up. If you look at me from the side as I am going, holding those dumbbells, feet apart, you are coming straight down, about 90 degrees on the front, 90 degrees on the back leg, come in right back up. It is just a very simple static lunge. One progression from this is you are going to be moving so you can take a step forward. You are going to take a big step forward, press back up to the middle. Alternate your legs as you go. Same rules apply, chest up, stomach tight, big step forward. The next progression from here is you can do a multidirectional lunge, challenge your muscles from different angles. You can step forward, you can take a step off about 45 degrees, come back up. Obviously that is a progression, a little bit more challenging. Last one, you can hold the dumbbells here in front just one at the time and how you do, you are going to come down. The dumbbell comes to the outside portion of your thigh and then as you come up the weight comes up over your head. Opposite leg goes to the outside again, dumbbell goes outside, press and come up. So this challenges your whole body. So few progressions for the lunge, great movement for the whole strength and development of your quads, your legs, your hips, starting to integrate alot more movements with your upper body and it strengthens you from head to toe.

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