How to perform it
- Stand upright with your abs engaged and a dumbbell in each hand at your sides.
- Step forward with your right leg, keeping your torso aligned and your gaze forward.
- From there, bend both knees with control as you lower into the lunge.
- Throughout the set, keep the front knee aligned with the foot and avoid letting it travel excessively forward.
- The back leg should follow the movement with the knee moving toward the floor without striking it.
- Then push through the floor with your right leg to return to the starting position.
- Keep the dumbbells stable at your sides throughout the movement.
- Exhale as you return and inhale as you lower.
What you should feel
Work in the quadriceps, glutes, hamstrings, and core, with the forearms helping support the load. The effort should remain controlled through strength and balance, without pain in the knees, hips, ankles, or lower back.
Groups mentioned in the description
Exercise questions
Stand upright with your abs engaged and a dumbbell in each hand at your sides. Step forward with your right leg, keeping your torso aligned and your gaze forward. From there, bend both knees with control as you lower into the lunge. Throughout the set, keep the front knee aligned with the foot and avoid letting it travel excessively forward. The back leg should follow the movement with the knee moving toward the floor without striking it. Then push through the floor with your right leg to return to the starting position. Keep the dumbbells stable at your sides throughout the movement. Exhale as you return and inhale as you lower.
Unilateral right-leg movement that works the core, quadriceps, glutes, and hamstrings while requiring balance during the descent and return.
Work in the quadriceps, glutes, hamstrings, and core, with the forearms helping support the load. The effort should remain controlled through strength and balance, without pain in the knees, hips, ankles, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.