Dumbbell Lunge

Setup

1. 01Stand tall holding a dumbbell in each hand.
2. 02Let the arms hang at the sides.
3. 03Set the feet hip-width apart and brace the core.
4. 04Fix the eyes forward on a point ahead.

Execution

1. 01Step forward into a long, stable stride.
2. 02Lower until both knees reach roughly 90 degrees.
3. 03Drive through the front foot to push back up.
4. 04Return to standing, then repeat on the other leg.

Checkpoints

• -The front knee tracks over the toes, not inward.
• -The torso stays upright with a slight forward lean.
• -The back knee lowers close to the floor each rep.
• -The dumbbells hang straight without swinging.

Common mistakes

• -Taking a short stride that pushes the knee far past the toes.
• -Letting the front knee cave inward under load.
• -Leaning the torso forward and losing balance.
• -Pushing off the back leg instead of the front.