{"id":5550,"date":"2026-09-26T18:59:20","date_gmt":"2026-09-26T16:59:20","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=5550"},"modified":"2026-10-17T21:39:14","modified_gmt":"2026-10-17T19:39:14","slug":"zancadas-con-mancuernas","status":"publish","type":"uebung","link":"https:\/\/training.fit\/es\/ejercicio\/zancadas-con-mancuernas\/","title":{"rendered":"Zancadas con mancuernas"},"content":{"rendered":"<p>Las zancadas con mancuernas son una variante de las <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5547\">zancadas cl\u00e1sicas con el peso corporal<\/a>. Son una buena alternativa o complemento de las <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5535\">subidas al banco<\/a>. Tambi\u00e9n puedes hacer <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5553\">zancadas con barra<\/a>. Igual que en las otras dos variantes, das un paso amplio y controlado hacia delante.<\/p>\n<p>Este ejercicio es ideal para entrenar en casa, ya que solo necesitas las mancuernas y un poco de espacio para dar los pasos. Tambi\u00e9n es adecuado para principiantes: permite sentir bien el trabajo muscular y ayuda a mejorar el equilibrio.<\/p>\n<p>Como las zancadas sin mancuernas, trabaja principalmente los cu\u00e1driceps, en la parte delantera de los muslos, y los gl\u00fateos.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ejecucion_correcta\">Ejecuci\u00f3n correcta<\/span><\/h2>\n<p>Necesitas algo de espacio para hacer el ejercicio. Un paso m\u00e1s largo activa m\u00e1s los gl\u00fateos, mientras que uno m\u00e1s corto centra el esfuerzo en los muslos. Intenta repartir la carga entre ambas zonas musculares lo m\u00e1s uniformemente posible. Si haces el ejercicio varias veces por semana, prueba a variar la longitud del paso de un d\u00eda a otro para exigir un esfuerzo diferente a cada zona.<\/p>\n<p>A continuaci\u00f3n se describe la zancada con mancuernas en un movimiento continuo. Tambi\u00e9n puedes hacerla con los pies fijos, como se explica en la <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5547\">versi\u00f3n est\u00e1tica<\/a>.<\/p>\n<p>El v\u00eddeo tambi\u00e9n muestra las zancadas caminando, en las que avanzas por la sala mientras haces el ejercicio. Puedes repetir con la misma pierna de trabajo o alternar las piernas como al caminar. Para esta variante necesitas m\u00e1s espacio por delante.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_explicativo\">V\u00eddeo explicativo<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqQyCK_rxzN0%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/qQyCK_rxzN0\" \/><meta itemprop=\"duration\" content=\"PT7M36S\" \/><meta itemprop=\"uploadDate\" content=\"2018-10-30T17:14:39Z\" \/><meta itemprop=\"name\" content=\"How to Do Dumbbell Lunges Properly for Men - The Beginner&#039;s Guide\" \/><meta itemprop=\"description\" content=\"Discover this great exercise along with these top fitness resources: Get our Fit Father Old School Muscle Building Program here \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program Get our Fit Father 30-Day Fat Loss Program here \u2192 https:\/\/www.fitfatherproject.com\/youtube-ff30x-program Subscribe to our channel here \u2192 https:\/\/goo.gl\/wxghQ5 Our free resources: 5 Best Muscle Building Exercises \u2192 https:\/\/www.fitfatherproject.com\/youtube-5-muscle-builder-optin 1-Day Weight Loss Meal Plan \u2192 https:\/\/www.fitfatherproject.com\/youtube-1-dmp-optin 24-Min Fat Burning Workout \u2192 https:\/\/www.fitfatherproject.com\/youtube-24-min-optin The dumbbell lunge has to be one of my favorite leg exercises for a few different reasons. Although it may not be as glamorous as a massive deadlift or heavy leg press, the dumbbell lunge offers an incredible amount of variety in terms of both level of difficulty and utility. That&#039;s why I put together this in-depth guide on how to do dumbbell lunges for beginners because it&#039;s a great place to start for anyone who is getting back into exercise. As you&#039;ll discover, there are two variations of the dumbbell lunge, along with a variety of ways we can use them in our routine, to both lose weight and build muscle. And as a beginner, once you nail the form points and the overall understanding of this exercise, you can carry this with you along your entire fitness journey. So in this video, you&#039;ll learn the proper form, different recommendations for sets and reps and will walk away with a great leg exercise for whatever your focus is. Let&#039;s dive in. One of the best parts about the dumbbell lunge, especially for beginners, is that it requires almost no equipment. Just a pair of dumbbells. And for some of us, starting out without dumbbells is enough to feel that burn, and that&#039;s totally fine. That being said, I do recommend getting a pair of dumbbells anyway so when you do progress you can keep right on going. The Step Back Variation of the Dumbbell Lunge (1:11) Now, one of the biggest keys with both variations is to maintain a strong posture and shoulder-width stance. Good posture will keep your back and core strong, and the shoulder width stance will keep you balanced. With that in place, we can look at the actual motion. What you&#039;ll discover in this demonstration of the step back lunge: - The proper distance you should step out - What to watch for in your front leg - What you can do to help balance - The main muscles worked in this motion The Walking Variation of the Dumbbell Lunge for Beginners (3:16) As the name suggests, instead of a step back after each rep, we&#039;re going to continue forward. This variation primarily targets our glutes and hamstrings, as opposed to our quads. A key point here, as with the step back, is to make sure you don&#039;t dip too far down in your lunge and release tension. The Dumbbell Lunge Routine for Beginners (4:38) To start you out we&#039;re going to look at the two main routines you can pick between for weight loss or muscle building. The biggest difference is in terms of the sets and reps between the two. The Best Weight Loss Workout for Beginners (5:40) While dumbbell lunges are great, if you&#039;re goal right now is weight loss there&#039;s a much more effective, time-efficient routine called metabolic circuit training. Summary of Dumbbell Lunges for Beginners (6:24) Overall, dumbbell lunges are an amazing leg exercise that can be used for both weight loss and muscle building. As with any exercise, there are some key form points we need to focus on to get the best results. And having the right routine in terms of sets and reps is also essential. Hopefully, this video helped clear those details up for any beginners, and if you&#039;d like more support download our free resources and subscribe to our channel here for more videos. If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-osm-program If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at \u2192 https:\/\/www.fitfatherproject.com\/youtube-ff30x-program Your friends here at the FFP, -Dr. Balduzzi + The Men&#039;s Health Experts @ The Fit Father Project **Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.\"><div class=\"lyte-wrapper\" title=\"How to Do Dumbbell Lunges Properly for Men - The Beginner&amp;#039;s Guide\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_qQyCK_rxzN0\"><div id=\"lyte_qQyCK_rxzN0\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqQyCK_rxzN0%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do Dumbbell Lunges Properly for Men - The Beginner&#039;s Guide<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/qQyCK_rxzN0\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FqQyCK_rxzN0%2F0.jpg\" alt=\"How to Do Dumbbell Lunges Properly for Men - The Beginner&amp;#039;s Guide\" width=\"853\" height=\"460\" \/><br \/>Ver este v\u00eddeo en YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucciones_paso_a_paso\">Instrucciones paso a paso<\/span><\/h3>\n<p class=\"num\">Col\u00f3cate erguido, con los pies aproximadamente a la anchura de las caderas y las mancuernas en las manos, a los lados del cuerpo.<\/p>\n<p class=\"num\">Da un paso amplio hacia delante con la pierna que quieres trabajar primero.<\/p>\n<p class=\"num\">Despu\u00e9s del paso, baja el tronco en vertical. La pierna delantera, la de trabajo, sostiene el peso y la otra te estabiliza. Apoya firmemente el pie delantero y mant\u00e9n el pie trasero sobre los dedos, con el tal\u00f3n en el aire.<\/p>\n<p class=\"num\">Durante el descenso, evita que la rodilla delantera sobrepase mucho los dedos del pie. Si ocurre, el paso es demasiado corto o est\u00e1s inclinando demasiado el tronco hacia delante. El muslo y la tibia de la pierna de trabajo deben formar un \u00e1ngulo de unos 90 grados.<\/p>\n<p class=\"num\">La rodilla de la pierna que te estabiliza debe tocar el suelo solo ligeramente, si llega a tocarlo. No descargues la pierna de trabajo arrodill\u00e1ndote sobre la otra.<\/p>\n<p class=\"num\">Al terminar el descenso, empuja el tronco hacia arriba con la pierna de trabajo.<\/p>\n<p class=\"num\">Puedes hacer la siguiente repetici\u00f3n con la otra pierna o completar primero todas las repeticiones con una y despu\u00e9s con la otra.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Errores_frecuentes\">Errores frecuentes<\/span><\/h2>\n<p>Si das un paso demasiado corto o inclinas demasiado el tronco hacia delante, la rodilla de la pierna de trabajo sobrepasar\u00e1 los dedos del pie. Evita que la rodilla sobrepase mucho los dedos del pie, porque eso desplaza m\u00e1s carga hacia la rodilla.<\/p>\n<p>Si la zancada es demasiado larga, pierdes estabilidad y puedes tambalearte. Prueba distintas distancias hasta encontrar una posici\u00f3n firme, sin que el paso quede demasiado corto.<\/p>\n<p>Como se ha mencionado, la rodilla trasera solo puede rozar ligeramente el suelo, pero no debe apoyarse en \u00e9l. Adem\u00e1s de poder resultar doloroso, esto reduce el efecto del entrenamiento porque descarga la pierna de trabajo.<\/p>\n","protected":false},"featured_media":5552,"parent":0,"template":"","meta":[],"muskelgruppe":[1594,1591],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"Estocadas con mancuernas","target-muscles":10246,"equipment":4922,"muscles":[5147,5182],"supporting-muscles":null,"training-type":null,"training-plans":[28749,28785,28791,28725],"alternative_exercises":[5547,5553,7642,5535,5968,6984,5538,5541,5860]},"yoast_head":"<title>Zancadas con mancuernas - Instrucciones, info &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Zancadas con mancuernas: descubre las diferencias entre zancadas en el sitio y caminando. 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