Double Dumbbell Suitcase Alternating Forward Lunge

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides (suitcase grip). 2. Engage your core and keep your back straight. 3. Step forward with your right foot, lowering your body until your right knee is bent at a 90-degree angle and your left knee is just above the ground. Ensure your right knee stays aligned with your right ankle. 4. Push through your right heel to return to the starting position. 5. Alternate legs and repeat the movement with your left leg. 6. Maintain a steady pace and focus on controlled movements throughout.

Common mistakes to avoid

1. Allowing your knees to extend beyond your toes. 2. Leaning forward or rounding your back. 3. Not lowering your back knee sufficiently. 4. Using momentum instead of controlled motion. 5. Holding the dumbbells too far from your body.

Benefits

Specific benefits of the exercise

The Double Dumbbell Suitcase Alternating Forward Lunge primarily targets the quadriceps while also engaging the glutes, hamstrings, and core, promoting overall lower body strength and stability.

Expected results and timeframe

With consistent training, you can expect improved lower body strength and muscle definition within 4-6 weeks. Increased stability and balance may also be noted during functional movements..

Who this exercise is best for

This exercise is ideal for novice lifters looking to build lower body strength, improve balance, and enhance core stability. It is also suitable for those looking to add variation to their leg workouts.

Scientific studies supporting its effectiveness

Research indicates that compound movements like lunges are effective in improving muscle strength and hypertrophy. Studies have also shown that resistance training can lead to significant increases in strength and muscle mass in novice lifters.

Variations

Beginner modifications

1. Perform the lunge without weights (bodyweight lunge). 2. Limit the range of motion by not lowering as deeply until comfort increases. 3. Use a bench to easily support balance with one hand while lunging.

Advanced progressions

1. Add weights in a front rack position. 2. Increase the weight of dumbbells for added resistance. 3. Incorporate a pulse at the bottom of the lunge before returning to the starting position.

Integrations

Complementary exercises

1. Squats for overall leg strength. 2. Step-ups for additional lower body engagement. 3. Planks for core stability.

Super set recommendations

Pair with dumbbell shoulder presses or bent-over rows for a full body super set, alternating between lower and upper body exercises.

Sample workout routines

1. Warm-up: 5 minutes of light cardio. 2. Double Dumbbell Suitcase Alternating Forward Lunges – 3 sets of 10 reps per leg. 3. Dumbbell Rows – 3 sets of 10-12 reps. 4. Bodyweight Squats – 3 sets of 15 reps. 5. Cool down with stretches.

Exercise combinations

Combine with deadlifts and calf raises for a complete lower body workout targeting all lower body muscles.

Best time to do this exercise in your workout

The Double Dumbbell Suitcase Alternating Forward Lunge is best performed during the strength portion of your workout when you’re fresh, preferably after your warm-up and before more isolative exercises.