Dumbbell Lunge
The dumbbell lunge builds the single-leg strength and quad-glute endurance HYROX athletes need for the sandbag lunge station.
Movement
A dumbbell lunge is a split-stance lowering and rising movement with dumbbells, performed by stepping forward, backward or remaining in place. Step direction, stride, depth, trunk and dumbbell position alter balance and joint demands.
ACSM resistance-training position stand
Programming
Choose the variation, range and load that allow controlled pain-free movement. Equal repetitions do not prove symmetry, and no fixed stride or load fits everyone. The exercise does not guarantee knee safety, injury prevention, running speed or HYROX® performance.
ACSM resistance-training position stand
FAQ
Is there one correct load or dose?
No. Select it from the goal, equipment, experience and response.
ACSM resistance-training position stand
Does it guarantee HYROX® performance?
No. Training relevance does not establish individual race transfer.
ACSM resistance-training position stand
What if it hurts?
Stop for sharp, persistent or worsening pain and seek qualified assessment.
ACSM resistance-training position stand
Program your lunge training and track station performance with Repz.
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