Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Dumbbell
Instructions for proper form
Start by standing upright with your feet shoulder-width apart. Hold a dumbbell in one hand, positioned down by your side, creating a ‘suitcase’ grip. For the lunge, take a step back with the same leg as the hand holding the dumbbell, lowering your hips until both knees are bent at about 90 degrees. Ensure your front knee stays above your ankle and does not extend past your toes. Keep your torso upright and your core engaged throughout. Push through your front heel to return to the starting position. Repeat on the opposite side. Remember to maintain a neutral grip on the dumbbell and engage your core throughout the movement.
Common mistakes to avoid
Avoid leaning forward; this puts unnecessary strain on your lower back. Do not allow your back knee to touch the ground forcefully; rather, control your descent. Ensure your front knee does not extend beyond your toes, which may lead to knee injuries. Also, avoid rotating your torso during the lunge.
Benefits
Specific benefits of the exercise
This exercise specifically strengthens the quadriceps while enhancing lateral stability and mobility. It also engages other lower body muscles like the glutes and hamstrings for a comprehensive workout.
Expected results and timeframe
With consistent practice, you can expect to see increased strength and stability in your lower body within 4-6 weeks. Improved balance and flexibility can also be observed during this timeframe..
Who this exercise is best for
This exercise is best for novices looking to build foundational strength in the lower body, particularly the quadriceps. It’s also beneficial for athletes aiming to enhance their lunging and stability skills.
Scientific studies supporting its effectiveness
Research supports the effectiveness of unilateral exercises like lunges in improving muscular imbalances and enhancing overall functional strength. A study published in the Journal of Strength and Conditioning Research highlighted improved muscle activation using unilateral movements.
Variations
Beginner modifications
For beginners, reduce the weight of the dumbbell or perform the lunge without weights first to gauge balance and control. You can also do the lunge with the back knee lowered slightly to the floor for added stability.
Advanced progressions
For advanced individuals, increase the weight of the dumbbell or perform the lunge with a twist at the bottom position for added core engagement. Additionally, you can incorporate a jump at the top of the lunge for a plyometric effect.
Integrations
Complementary exercises
Complement this exercise with squats, step-ups, and leg presses to further target the quadriceps and surrounding muscle groups.
Super set recommendations
Super set this exercise with leg extensions or calf raises for an effective lower body workout focused on the quadriceps.
Sample workout routines
Include in a lower body workout routine alongside squats, deadlifts, and leg curls, aiming for 3 sets of 10-15 reps for each exercise.
Exercise combinations
Combine with other unilateral movements like single-leg deadlifts and lateral lunges to create a well-rounded lower body workout.
Best time to do this exercise in your workout
The best time to perform the Single Arm Dumbbell Suitcase Contralateral Reverse Lunge is early in your lower body workout after warming up, ideally after compound movements like squats, to maximize strength gains.