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    Lunge-Backward (6 o'clock): Dumbbell


    Exercise Name: Lunge-Backward (6 o'clock): Dumbbell











    Primary Muscles:
    GLUTEALS
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    DUMBBELLS

    Training Benefit:
    STRENGTH


    Starting Position: Hold a Dumbbell in each hand at the sides of the body. Stand with the feet together and contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Step straight back with the right leg until the left thigh is parallel to the ground and the right knee is almost touching the ground. Put all of the weight on the left leg. Do not let the knees past the toes at any point in the movement. Push through the left leg to return to the starting position. Repeat. After the set, repeat on the other side.

    Tips
    : Knee Precautions. Focus on utilizing the front leg to absorb the weight and to propel the weight away. Push through the front heel to return to the starting position.

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