Dumbbell Rear Lunge

Setup

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

Execution

1. 01Step one foot straight back onto the ball of the foot.
2. 02Lower until the back knee nearly touches the floor.
3. 03Drive through the front heel to stand.
4. 04Return the feet together, then alternate legs.

Checkpoints

• -The front shin stays near vertical at the bottom.
• -The torso stays tall with a slight forward lean.
• -The front knee tracks over the toes.
• -The dumbbells hang still, not swinging.

Common mistakes

• -Stepping back too short and cramping the front knee.
• -Pushing off the back foot instead of the front leg.
• -Letting the front knee cave inward.
• -Slamming the back knee into the floor.