Double Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Double Lunge is a bodyweight lower-body exercise that primarily targets the quadriceps while also engaging the glutes. It involves stepping backward into a lunge, then pushing off to bring the knee forward into a forward lunge, requiring control, balance, and coordination. This movement enhances leg strength, stability, and hip mobility, making it effective for building muscular endurance in the thighs and glutes without any equipment.
How to Perform
Begin by standing upright with your feet about hip-width apart, core engaged, shoulders relaxed, and hands resting on your hips.
Step your left foot backward, letting it hover just above the ground while keeping your heel lifted.
Bend both knees to lower your hips until your front thigh is nearly parallel to the floor, keeping your torso upright.
Drive through the back foot to lift the knee and step it forward, moving into a forward lunge with that leg.
Lower your hips again so the front thigh is parallel to the ground, maintaining balance and control.
Push off the back foot to return to the starting standing position.
Repeat this sequence for 8 to 15 repetitions on one leg before switching to the other side.
To increase difficulty, hold a pair of light dumbbells (3–5 kg) in your hands while performing the exercise.
Focus on smooth, controlled movements, keeping your core tight and avoiding any forward lean to protect your knees and lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to maintain balance and protect your lower back.
Avoid letting your front knee extend past your toes to reduce knee strain.
Move in a controlled manner; don’t rush the transitions between lunges.
Keep your torso upright to maximize quad and glute activation.
Focus on pushing through the heel of the front foot for proper glute engagement.
Maintain a steady breathing pattern to support endurance and stability.
Avoid letting your back leg collapse inward during the lunge.
Start without weights until you master form, then gradually add light dumbbells.
Ensure smooth, continuous movement to prevent joint stress.
Keep shoulders relaxed and hands on hips to avoid unnecessary upper body tension.
How Not to Perform
Do not let your front knee go past your toes, as this can strain the knee joint.
Avoid leaning forward with your torso, which reduces quad and glute activation.
Don’t allow your back leg to collapse inward or outward, which can cause hip or knee instability.
Avoid bouncing or rushing through the movement, as this wastes energy and increases injury risk.
Do not arch or round your lower back; keep the core engaged to protect the spine.
Avoid lifting your heels off the front foot; push through the heel to target glutes effectively.
Don’t hold your breath; maintain steady breathing to support control and endurance.
Avoid using excessively heavy weights before mastering form, as it can compromise technique.
Do not let shoulders tense up or shrug; keep them relaxed to prevent upper body strain.
Avoid locking the knees at the top; maintain a slight bend to keep muscles under tension.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
