Lunges (Dumbbells)

1. Grasp a dumbbell with each hand.
   
   
2. Hold the dumbbells at the sides of your body with arms fully extended (palms facing your torso).
   
   

• Step forward with either leg (the lead leg), keeping your back erect.
  
  
• Bend the knee of your lead leg until it has reached a 90-degree angle.
  
  
• At this point, your knee of the back leg should be approximately 2-3 inches from the floor.
  
  
• When fully lowered, push forcefully with the lead leg and return to the starting position.
  
  
• Repeat the exercise with your other leg, and continue to alternate until the desired number of repetitions is completed.
  
  
• Remember that a shorter lead step allows more emphasis to be placed on the quadriceps muscles and a larger step places more emphasis on the gluteal and hamstring muscles.