Dumbbell Front Rack Lunge
Intermediate
Lunge performed with dumbbells held in the front rack position on the shoulders, emphasizing core and quad engagement.
Muscle Groups
glutesquadricepscorehamstringsshoulders
Equipment
dumbbells
Coaching Cues
- 1Keep your elbows up to prevent the dumbbells from sliding forward
- 2Stay upright — the front rack demands strong core engagement
- 3Drive through the front heel to stand
Standards
- 1Dumbbells resting on the shoulders in front rack position throughout
- 2Rear knee touches or nearly touches the ground
- 3Full hip extension at the top of each rep
Scaling Options
- •Lighter dumbbells
- •Dumbbells at sides instead of front rack