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The dumbbell lunge works your thighs and glutes and hip flexors on the way down and hits your hamstrings, calves and core on the way back to your starting point. You can also do these with a barbell, sandbag or just your body weight.
Dumbbell Lunge
Keep your back straight and your chest high. Your chest should be facing out into the room, not towards the floor.
Push back off your front foot and try to return to your starting position in one step.
Do all your reps with one leg before switching to the other one.
Thanks to Alyssa VanderStel of Grand Haven High School for help in making this video.
Start with the weights at your side. Raise your knee until it’s waist high and take a long stride forward. You’ll find that it’s actually easier to balance taking a long stride than a short one. Doubt it? Try it!
As your foot hits the ground, slow your movement and make sure you don’t bang your back knee on the floor ... also, watch your front knee to make sure it doesn’t go past your toe ... that puts a lot of unnecessary stress on your knee.
