Alternating Lunge Front Raise | Illustrated Exercise Guide

Primary muscles: Glutes, quads, hamstrings, shoulders
Secondary muscles: Core, chest, arms
Equipment: Dumbbells

ALTERNATING LUNGE FRONT RAISE INSTRUCTIONS

1. Stand straight with your feet hip-width apart and hold a dumbbell in each hand with your palms facing down.
2. Take a step forward with your right leg and, as you slowly bend both knees, lift the dumbbells until your arms are slightly above parallel to the floor.
3. Use your left foot to push you back to the starting position and lower the dumbbells.
4. Repeat with the left leg and keep alternating legs until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep the elbows slightly bent, engage your core and maintain your back straight. Breathe in as you lunge and lift the dumbbells, keep your weight in the front heel and maintain your feet hip-width apart. Breathe out as you return to the starting position and keep a smooth and steady rhythm throughout the entire exercise.

EXERCISE BENEFITS

The alternating lunge front raise targets the glutes, quads, hamstrings, the anterior deltoid and the chest. This compound move works several muscles simultaneously, boosts the metabolism and helps you condition your body faster.

DEMONSTRATION

SETS AND REPS

Practice doing lunges and dumbbell front raises first. Once you’re comfortable with your form add 2 to 3, 30-second to 1-minute sets of the alternating lunge front raise to your workouts.