Lower body
Dumbbell forward lunge
Suggested start: 2–3 sets · 8–12 reps per leg · rest 2 min between sets
Lowered positionDumbbells
Add dumbbells to a controlled forward step and lunge. Keep the weights beside you and use your front leg to return to standing.
How to do it
Stand with the weights
Hold a dumbbell in each hand beside your hips. Set feet hip-width apart and keep your chest comfortably tall.
Step forward
Take a controlled step with one foot, keeping some width between your feet for balance.
Lower through both knees
Bend both knees, keeping the front heel grounded and the front knee tracking your toes. Lower only as far as you can control.
Push back and alternate
Press through the front foot to return to standing. Repeat on the other leg without swinging the weights.
Find your form
Keep in mind
- Keep the dumbbells beside you and your torso steady.
- Start with a lighter load while finding a balanced step.
Watch out for
- Placing feet on one narrow line.
- Letting the front knee collapse inward or dropping quickly onto the back knee.