How to Do Lunges:
Tips for Proper Dumbbell Lunge Form

Use these tips on how to do lunges with proper technique. Dumbbell lunges can be an excellent addition to your repertoire of leg exercises, but only if your form is correct.

How To Do Lunges. These dumbbell lunge tips will reinforce proper form and ensure that you achieve the many lunge exercise benefits.

• Keep A Neutral Posture. Your torso must stay neutral; that is, in an upright and vertical position. I've already mentioned this one a couple of times in the above lunge exercise instructions. However, it's important to repeat because this is likely the number one mistake for dumbbell lunges.
• Don't Roll Your Shoulders Forward. Stay concious of your shoulder position, as some people have a tendency to let them roll forward. Forward shoulders shift your center of gravity forward, meaning that it causes your torso lean forward - especially when using heavier dumbbells.
• Don't Arch Your Back. Some trainees, in an attempt to avoid leaning forward, actually end up overcompensating and leaning their torso backwards by arching their lower back. This can cause pain and lead to injury, as well detract from your strength potential. If you notice yourself doing this and can't seem to control it, then you may need to perform hip flexor stretches (acutely and on a regular basis).
• Don't Let Your Knees Buckle Inward. Keep them pointed in the same direction as your toes, which should be pointed straight forward. Buckling knees detract from the efficacy of dumbbell lunges by throwing you off balance. They also make you vulnerable to knee injuries. The typical solution to this problem is simple: use lighter weights.
• Glute Activation. You should actively contract the gluteal muscles on your rear leg throughout the up and down motions. This can solve the back-arching and knee-buckling problems described in the previous two bullet points. Glute activation also contributes directly to an increase in force output, which is most helpful when lunging away from the floor, back up to the starting position. If you can't feel a strong contraction, you need to practice glute activation exercises. (You likely have lordosis, a common postural deficiency).
• Don't Stutter-Step. When pushing back against the ground, the one and only time your let foot should touch the ground is when you are returning to the starting stance. This backwards step should be one smooth motion: Explode backward by pushing off your heel and begin extending your knees and hips. As previously explained, flexing your glutes produce more power.

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