How to properly perform a DB Stationary Lunge
The stationary lunge is good for loading up higher weights for strengthening the quadriceps muscle. In this blog post, we'll guide you through the proper technique to perform the dumbbell stationary lunge that is a great variation for helping build balance and strength in a split stance and not having to worry about awkward or uncomfortable weight positions.
Why Include Dumbbell Stationary Lunges in Your Routine?
The stationary lunge is a great quadriceps strength exercise for your routine that can also function as an endurance exercise. It helps you focus mainly on the movement and as long as your stance is strong enough balance is no issue.
Step-by-Step Guide to the Stationary Lunge
Grab the Dumbbells
Squat down to grab the dumbbells off the ground.
Hold the dumbbells at the sides of the body.
Position the Body
Engage the core and keep shoulders broad.
Assume the Starting Position
Get into a staggered stance with one foot ahead of the other at roughly shoulder width apart.
You should be comfortable through the movement but close to or at 90 degrees of knee flexion when performing the full range of motion.
Hinge at the hips slightly so the chest is just over top of the front leg.
Front leg should be slightly bent with your foot flat through the entire movement.
Back leg should be straight but on the balls of the feet with the heel off the ground and all times.
Perform the Press
With a strong controlled stance allow the body to drop straight toward the ground.
Drive both feet into the ground and push off the middle of the foot and stand straight back up.
Repetitions and Sets
Perform the desired number of repetitions (typically 8-12 on each leg). Aim for 3-4 sets.
Common Mistakes to Avoid
Rounding the Shoulder: Keep your shoulders back by pinching the shoulder blades together but not too much so that your back arches.
Too Close of a Stance: If your feet are too close vertically you will be too bunched up and can put alot of pressure on the knees.
Too Narrow of a Stance: If your feet are too close horizontally you wont have enough balance to be able to focus on the movement or the muscles needed to be used.
Front Leg Straight: When performing the lunge your front leg starts slightly bent. As you push through the ground to stand up make sure the front leg doesn’t go straight because that will push you onto your heel on the back foot and cause a loss of balance. This causes a “rocking” motion instead of a straight up and down movement.
Benefits of the DB Stationary Lunge
Performing the stationary lunge demands balance of the feet and ankles, knees, and quadricep muscle and also demands attention to body positioning.
The movement is in place! No need to worry about the body moving in space.
You can use heavy loads and build grip strength at the same time.
This is one of many exercises that makes it easier to get off the ground, walk up steps, and climb elevation.
Watch our video tutorial to see a detailed demonstration of the proper form and technique for the stationary lunge!
Incorporate this exercise into your routine to build a strong, resilient quad muscle and enhance your balance and split stance exercises. For more tips and tutorials, stay tuned to our blog!