How to perform the Dumbbell Lunges
- 1Stand tall with a dumbbell in each hand by your sides, feet about hip-width apart, shoulders relaxed, and your core gently braced while you look straight ahead.
- 2Step one foot forward and bend both knees to lower your body for about 2–3 seconds until your back knee is close to the floor, then push through your front heel to return to standing in 1–2 seconds, breathing in as you go down and out as you stand up; repeat on the other leg in the same controlled way.
Coach tips
- Keep your front knee in line with your toes, not caving inward or shooting far past your toes.
- Take a big enough step that your front leg does most of the work and your back heel lifts naturally.
- Use lighter dumbbells at first so you can focus on smooth balance, steady breathing, and control before going heavier.
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