Dumbbell lunges

Latissimus dorsi

External obligue

Iliac crest Gluteus medius

Gluteus maximus Tensor fascia lata

Fascia lata, iliotiblal band

Semltendlnosus Semimembranosus

Quadriceps, vastus lateralis

Short Leg And Tensor Fascia Lata Pain

Adductor magnus

Erector Spinae, under the thoracolumbar fascia trochanter

Biceps femoris, long head

Gracilis

ANATOMY OF THE BUTTOCKS

Patella

Short head Long head

Semltendlnosus

Biceps femoris

Quadriceps

Dumbbell Lunges Muscles

Peroneus

Soleus

Stand with the legs slightly apart and hold a dumbbell in each hand:

• Inhale and take a big step forward, keeping the torso as straight as possible.

• When the forward thigh reaches horizontal or slightly below, use tonic extension to return to the initial position.

• Exhale at the end of the movement.

This exercise mainly works the gluteus maximus and quadriceps.

Variations: The bigger the step, the more the gluteus maximus of the forward leg Is used and the Iliopsoas and rectus femoris of the back leg is stretched.

A smaller step isolates the quadriceps of the forward leg.

You can perform a complete set on one side and then the other or work the legs alternately during the same set.

Comment: Because all of the weight is supported by the front leg in the lunge position and the exercise requires a good sense of balance, work with light weights to protect the knee.

Adductor magnus

Iliac crest Gluteus medius

Gluteus maximus Tensor fascia lata

ANATOMY OF THE BUTTOCKS

Latissimus dorsi

External obligue

Erector Spinae, under the thoracolumbar fascia trochanter

Fascia lata, iliotiblal band

Biceps femoris, long head

Semltendlnosus Semimembranosus

Gracilis

Quadriceps, vastus lateralis

Patella

Biceps femoris

Short head Long head

Semltendlnosus

Peroneus

Extensor dlgitorum longus

Tibialis anterior

Soleus

Peroneus brevls

Quadriceps

External Tensor fascia Rectus femoris Vastus lateralis Vastus medialis

Vastus intermedius

Gluteus medius Gluteus maximus

Adductor magnus Semitendlnosus

Semimembranosus

Gracilis

Sartorius

Gastrocnemius

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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