Front Lunge Into Hammer Curl
This full-body exercise mainly works your quads, hamstrings and glutes, with help from your adductors and forearm. Watch the demo video, then follow the tips below.
Rep Range
5-10
How to do Front Lunge Into Hammer Curl
Position yourself with feet close together and dumbbells by your sides, maintaining a neutral grip (palms facing inward). As you step forward into a front lunge, ensure your front knee doesn't extend past your toes, and aim for both knees to achieve a 90-degree angle. The heel of your back foot should lift off the ground. During this lunge position, while your arms naturally hang by your sides, engage in a simultaneous hammer curl with both arms. It's vital to keep the elbows pinned to your sides, isolating the bicep muscles more effectively. Once the curl is complete, push off with the front foot to return to your starting position. Now, perform the same movement with the opposite leg. This compound exercise should exhibit a smooth transition between lunging and curling, offering a full lower and upper body engagement.
Common mistakes
Letting the front knee jut out past the toes during the lunge can place unnecessary strain on the knee joint. For the hammer curl, it's crucial to avoid swinging the dumbbells or using the momentum from the lunge to aid the curl. This decreases the exercise's impact and can lead to potential injuries.
Breathing
Inhale as you step forward into the lunge. Exhale while curling the dumbbells upwards during the lunge. Take another breath in as you return to the starting position and then exhale as you step into the next lunge and repeat the curl. Maintaining this breathing rhythm ensures your muscles receive adequate oxygen, promoting better stamina and muscle function during the exercise.
Muscles worked
Primary Muscles
Quads, Hamstrings, Glutes, Biceps, Brachialis
Secondary Muscles
Adductors, Forearm
Tertiary Muscles
Core, Calves, Shoulders
