- Stand with dumbbells grasped to sides.
- Step forward with first leg. Land on heel, then forefoot.
Lower body by flexing knee and hip of front leg until knee of
rear leg is almost in contact with floor. Stand on forward leg
with assistance of rear leg. Lunge forward with opposite leg.
Repeat by alternating lunge with opposite legs.
- Keep torso upright during lunge; flexible
hip flexors are important. Lead knee should point same direction
as foot throughout lunge. A long lunge emphasizes Gluteus Maximus;
short lunge emphasizes Quadriceps. Tibialis Anterior is exercised
eccentrically during landing on heel.