Dumbbell Lunges

Legs · Dumbbell · one side at a time

How to do it

Take a long step forward and lower until the back knee nearly touches the floor; drive through the front leg straight into the next step. Torso tall, eyes ahead. You feel quads and glutes, and you feel them more the next day. The classic mistake is short steps: a long step protects the knee and loads the glute.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Core

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