Combine Shoulder and Leg Moves with Side Raise Into Front Lunge

Side Raise Into Front Lunge

Rep Range

5-10

Hints

Begin by standing upright with your feet close together, holding a dumbbell in each hand beside you, with palms facing inward. Engage your core for stability. Initiate the movement with a side raise: lift the dumbbells laterally to the sides until they are at shoulder height or a tad higher. Remember to keep a slight bend in your elbows to prevent strain. Once you've reached the desired height, slowly lower the dumbbells back to your sides in a controlled manner. Upon returning the dumbbells to the starting position, transition into the lunge. Take a step forward with one leg, descending until both knees are bent at approximately 90 degrees. The back knee should hover just above the ground, and the front knee should remain aligned with the ankle, ensuring it doesn’t go past your toes. Push off with the front foot, returning to the starting stance, and then perform the lunge with the opposite leg.

Common Mistakes

When performing the side raise, be mindful not to use momentum or swing the dumbbells. It's crucial to rely on the strength of your deltoids. During the lunges, ensure your torso remains upright, and your weight is evenly distributed between both legs. Avoid leaning forward or letting the front knee move past the toes, as these can cause undue stress on the knee joint.

Breathing

Inhale as you raise the dumbbells to the sides. Exhale as you lower them and step into the lunge. Inhale as you push back to the standing position, and exhale again as you lunge with the other leg. This combination of 'Side Raise with Alternating Front Lunge' offers a balanced workout, targeting both the shoulders and the major muscle groups in the legs. This blend of upper and lower body work provides an efficient exercise routine, promoting muscle endurance and coordination. Remember to maintain good form throughout to maximize benefits and minimize injury risks.

Muscle Focus

Primary Muscles

Middle Shoulders, Quads, Hamstrings, Glutes

Secondary Muscles

Front Shoulders, Rear Shoulders, Traps, Serratus Anterior, Adductors

Tertiary Muscles

Latissimus Dorsi, Core, Calves