Back to all exercises
Open the Plan Builder
Exercise overview
Training details
QuadricepsGlutesHamstrings
Equipment
Dumbbell
Sets × time
3 × 40 sec
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Hold a dumbbell in each hand at your sides, stand tall, and keep the weights from swinging.
- 02Take a deliberate forward step and sink vertically until both legs reach a controlled lunge position.
- 03Keep the front foot flat, the front knee aligned with its toes, and the torso upright between the weights.
- 04Press the floor away with the lead foot and carry the trailing leg forward into the following stride.
- 05Continue alternating with even strides while maintaining stable shoulders, hips, and dumbbells.
Use this exercise in a plan