Dumbbell Lunge

Hold a dumbbell in each hand, stay tall, and step one foot forward. Let the dumbbells hang comfortably at your sides and brace your abs for balance.

Shift your weight onto the front foot and lower slowly. Keep the front knee tracking toward your toes while the back knee lowers naturally toward the floor.

Drive firmly through the front foot to stand back up. Keep your torso upright even if the dumbbells sway.

Feel the work concentrate in the front thigh and glute. If too much weight shifts to your back foot, drive harder through the front heel.

An uncertain stance or a collapsing torso can increase stress on your knees and lower back. Find a comfortable stride first, then keep the dumbbells quiet and close to your body.

Inhale as you lower and exhale as you rise. Matching your breathing to the movement helps keep your balance and rep speed consistent.

Think about pushing through your front heel and midfoot to stay centered. Keeping the same stride from the first rep to the last makes a big difference in the tension.