{"id":6284,"date":"2026-09-26T18:59:25","date_gmt":"2026-09-26T16:59:25","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6284"},"modified":"2026-10-17T21:39:14","modified_gmt":"2026-10-17T19:39:14","slug":"fentes-avec-halteres","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/fentes-avec-halteres\/","title":{"rendered":"Fentes avec halt\u00e8res"},"content":{"rendered":"<p>Les fentes avec halt\u00e8res sont une variante des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6278\">fentes classiques au poids du corps<\/a>. Cet exercice constitue une excellente alternative ou un bon compl\u00e9ment aux <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6272\">mont\u00e9es sur banc<\/a>. Tu peux \u00e9galement effectuer des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6286\">fentes avec une barre<\/a>. Comme dans les deux autres variantes, tu fais un grand pas contr\u00f4l\u00e9 vers l\u2019avant.<\/p>\n<p>Cet exercice est id\u00e9al \u00e0 la maison, car tu n\u2019as besoin que des halt\u00e8res. Il te suffit de d\u00e9gager un peu d\u2019espace pour tes pas. Les fentes avec halt\u00e8res conviennent bien aux d\u00e9butants, car elles procurent de bonnes sensations musculaires et contribuent \u00e0 am\u00e9liorer l\u2019\u00e9quilibre.<\/p>\n<p>Comme les fentes classiques sans halt\u00e8res, cet exercice cible principalement l\u2019avant des cuisses, c\u2019est-\u00e0-dire les quadriceps, ainsi que les fessiers.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Pour bien effectuer cet exercice, tu as besoin d\u2019un peu d\u2019espace. Un pas plus grand sollicite davantage les fessiers, tandis qu\u2019un pas plus court met davantage l\u2019accent sur les cuisses. Essaie autant que possible de r\u00e9partir la charge de fa\u00e7on \u00e9gale sur les deux zones musculaires. Si tu effectues cet exercice plusieurs fois par semaine, fais varier la longueur de ton pas d\u2019un jour \u00e0 l\u2019autre afin de solliciter diff\u00e9remment les zones musculaires.<\/p>\n<p>Les instructions suivantes d\u00e9crivent les fentes avec halt\u00e8res r\u00e9alis\u00e9es dans un mouvement continu. Tu peux \u00e9galement effectuer l\u2019exercice en position statique, comme <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6278\">d\u00e9crit ici<\/a>.<\/p>\n<p>La vid\u00e9o montre aussi des fentes \u00ab march\u00e9es \u00bb. Tu te d\u00e9places alors dans la pi\u00e8ce pendant l\u2019exercice. Tu peux effectuer cette variante en encha\u00eenant toutes tes r\u00e9p\u00e9titions sur une jambe ou en alternant les jambes comme lorsque tu marches (voir la vid\u00e9o). Tu as besoin de plus d\u2019espace devant toi pour cette ex\u00e9cution.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tutoriel_video\">Tutoriel vid\u00e9o<\/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 \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instructions_etape_par_etape\">Instructions \u00e9tape par \u00e9tape<\/span><\/h3>\n<p class=\"num\">Tiens-toi droit, les pieds \u00e9cart\u00e9s d\u2019environ la largeur des hanches et les halt\u00e8res dans les mains, le long du corps.<\/p>\n<p class=\"num\">Fais un grand pas vers l\u2019avant avec la jambe que tu souhaites travailler en premier.<\/p>\n<p class=\"num\">Apr\u00e8s avoir fait le pas, abaisse le buste verticalement. Ta jambe avant, la jambe de travail, supporte ton poids, tandis que l\u2019autre stabilise ton corps. Prends un appui ferme sur le pied avant et sur la pointe du pied arri\u00e8re, dont le talon reste en l\u2019air.<\/p>\n<p class=\"num\">Pendant la descente, veille \u00e0 ce que ton genou avant ne d\u00e9passe pas nettement tes orteils. Si cela se produit, ton pas est trop court ou ton buste est trop inclin\u00e9 vers l\u2019avant. L\u2019angle entre la cuisse et le tibia de ta jambe de travail doit \u00eatre d\u2019environ 90 degr\u00e9s.<\/p>\n<p class=\"num\">Pendant la descente, le genou de ta jambe de stabilisation doit tout au plus toucher l\u00e9g\u00e8rement le sol. Ne rel\u00e2che pas la tension de ta jambe de travail en t\u2019agenouillant sur l\u2019autre jambe.<\/p>\n<p class=\"num\">\u00c0 la fin de la descente, remonte le buste en poussant sur ta jambe de travail.<\/p>\n<p class=\"num\">Tu peux encha\u00eener directement la r\u00e9p\u00e9tition suivante avec l\u2019autre jambe, ou effectuer d\u2019abord toutes les r\u00e9p\u00e9titions d\u2019un c\u00f4t\u00e9 avant de passer \u00e0 l\u2019autre.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Si ton pas est trop court ou si ton buste est trop inclin\u00e9 vers l\u2019avant, le genou de ta jambe de travail passe devant tes orteils. \u00c9vite que ton genou d\u00e9passe nettement tes orteils, car cela reporte davantage de charge sur le genou.<\/p>\n<p>Si ton pas est trop long, ta stabilit\u00e9 diminue et tu risques de vaciller excessivement. Il est donc important d\u2019exp\u00e9rimenter un peu afin de trouver la bonne longueur pour toi : elle doit te permettre d\u2019\u00eatre aussi stable que possible sans rendre ton pas trop court.<\/p>\n<p>Comme indiqu\u00e9 plus haut, le genou de la jambe arri\u00e8re ne doit pas reposer sur le sol, tout au plus l\u2019effleurer l\u00e9g\u00e8rement. Cela peut non seulement \u00eatre douloureux, mais aussi r\u00e9duire l\u2019effet d\u2019entra\u00eenement, car tu enl\u00e8ves du poids \u00e0 la jambe de travail.<\/p>\n","protected":false},"featured_media":6292,"parent":0,"template":"","meta":[],"muskelgruppe":[1657,1660],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":true,"other-names":"","target-muscles":10324,"equipment":5083,"muscles":[5336,5371],"supporting-muscles":null,"training-type":null,"training-plans":[28750,28786,28792,28726],"alternative_exercises":[6278,6286,7633,6272,6693,6975,6274,6276,6583]},"yoast_head":"<title>Fentes avec halt\u00e8res | Training.fit<\/title>\n<meta name=\"description\" content=\"Fentes avec halt\u00e8res : d\u00e9couvre les diff\u00e9rences entre fentes sur place et en marchant. 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