Lunges (Dumbbell)

A lower body compound exercise using dumbbells where you step forward and lower your body, building leg strength and stability.

Instructions

1. Stand upright with feet together, holding dumbbells at your sides with arms extended and palms facing your thighs.
2. Step forward with your right leg about 2-3 feet, landing on your heel and rolling onto your toe.
3. Lower your body by bending both your front and rear knees until your front thigh is parallel to the floor and your rear knee nearly touches the ground.
4. Keep your torso upright and your front shin perpendicular to the ground.
5. Push through your front heel and return to the starting position, driving your back leg forward into the next lunge.
6. Alternate legs and continue forward in a walking pattern.
7. Repeat for the target number of repetitions or distance.

Tips

• Keep your front knee above your ankle and do not allow it to cave inward.
• Maintain an upright torso throughout—avoid leaning forward excessively.
• Push through your front heel rather than your toes to maximize quad and glute engagement.
• Take steps of adequate length to fully engage the leg muscles.
• Breathe in as you step forward and exhale as you drive back up.