How to Perform Walking Offset Dumbbell Lunges
The walking offset dumbbell lunge (WODL) is an exercise that not only helps you build strength and power, but also provides the opportunity to increase mobility in your hips and joints. If you’re looking to add this incredibly effective exercise into your workout routine, read on! You’ll learn how it works, the muscles it targets, its impressive benefits, and some variations to take your workouts up a notch.
Instructions
1. Plant your heel firmly into the ground, engaging your glutes to keep your pelvis from tilting like a teeter-totter.
2. Stretch one foot back and feel the tension in your quad as it lengthens like a rubber band being pulled taut.
3. Keep your core like an active steel beam, your ribs down and your tailbone tucked in like a turtle beneath its shell.
4. Don't give into the temptation of arching your lower back or coming up onto your toes – this would be like taking two steps forward then three steps back! Keep that leg straight and stay steady as you lunge.
5. Now you’re ready – use your powerful glutes like pistons and let the energy of the lunge flow up through your core for a strong, solid movement. Let's go!
When performing the walking offset dumbbell lunges, you'll start with two dumbbells held at shoulder height. With one foot placed slightly forward of the other in a split stance position – meaning one leg will be bent while the other remains straight – move one foot directly forward as far as possible without compromising form. As you do so, ensure that both knees remain at ninety-degrees when fully extended and that your torso stays upright throughout each repetition. Repeat for reps on either side before switching legs; if needed take breaks between sets or adjust weight load types accordingly for increased stability and balance during movement.
Not only does this exercise work several major muscle groups such as glutes, quads, and hamstrings, but also helps to increase core strength and stability. Through this movement you’re building strong muscles while also improving your range of motion (ROM) in the hip, knee and ankle. Studies have shown that increasing ROM in these joints can reduce the risk of injury by providing greater ground reaction forces when performing full-body exercises.
The benefits don’t stop there – research has also found that the WODL can increase joint moment, muscle activation, and overall athletic performance. Additionally, this exercise is incredibly versatile – you can adjust both weight load types (barbells or dumbbells) and offset range (from static lunge, to lunge walk, to Bulgarian split squat) to further target specific muscle groups.
If you’re looking for an exercise that not only builds strength and power, but also increases hip mobility, joint stability and overall athletic performance – give the WODL's a try! With variations ranging from static lunges to Bulgarian split squats and kettlebell lunge variations, you’re sure to find a variation that works for you – and your muscles.