The DB full lunge squat exercise is a compound movement that targets multiple muscles in the lower body, including the quadriceps, glutes, and hamstrings. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides. Step forward with one leg and lower your body until your thigh is parallel to the ground, making sure your knee does not extend past your toes. Push back up to the starting position and repeat on the other leg. This exercise helps improve leg strength, balance, and stability, making it a great addition to any lower body workout routine.
Do each time for how long
Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time
Do daily two times, or do as per instructed by your doctor.
Do for how many days
Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
Hold weights at sides, palms inward.
Step forward, bending knees to 90 degrees as shown.
Rear knee should almost touch the floor.
Push back up to standing.
Repeat.
–
Video Tutorial
Body Part
Hip, Knee, Ankle & Foot
Type of Muscles
Gluteal, Quadriceps, Hamstring, Calf or Foot
Category of Exercise
__
Type of Exercise
Resisted
Body Position
Standing
Difficulty Level
High
Direction of Exercise
Flextion, Extenstion
Type of Action
Extension, Flexion, Abduction, Adduction
Benefits of exercise
According to scientific research, this exercise helps in the body per below(ME/1)
The DB full lunge squat exercise is a dynamic movement that combines elements of a lunge and a squat. It involves holding dumbbells at your sides and stepping forward into a lunge position, then pushing back up to a standing position. While this exercise can be beneficial for building strength and stability in the legs, there are certain situations where it should be avoided.Firstly, if you have any injuries or pain in your knees, hips, or lower back, you should avoid this exercise. The deep lunge position can put a lot of stress on these areas and may exacerbate any existing issues.Additionally, pregnant women should avoid this exercise, as the added weight and balance requirements can be unsafe for both the mother and the baby.If you are new to exercising or have limited mobility, it is best to avoid this exercise until you have built up strength and stability in your lower body.Lastly, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a lot of control and may increase the risk of falling or injury. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercises.
Precautions
As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)
Warm up properly before starting the exercise
Maintain proper form and technique throughout the movement
Engage your core muscles to support your back
Keep your knees in line with your toes
Use an appropriate weight for your fitness level
Avoid locking your knees at the top of the movement
Keep your chest lifted and shoulders back
Avoid arching your back or rounding your shoulders
Use a spotter if lifting heavy weights
Listen to your body and stop if you feel any pain or discomfort
