Dumbbell Lunge.

Make every rep count.

1. 01

   Stand tall with your feet about shoulder-width apart, holding a dumbbell in each hand with arms relaxed at your sides. Brace your core and keep your chest up.

2. 02

   Take a controlled step forward with one leg and lower straight down (not forward), bending both knees until they’re close to 90°.

3. 03

   Keep your front knee stacked over your ankle (don’t let it cave inward or shoot past your toes). Your back knee should gently hover just above the floor.

4. 04

   Drive through the heel/midfoot of the front leg to stand back up and return to your start position.

5. 05

   Repeat on the other leg, alternating sides for your reps. Keep your torso upright and move smoothly—no bouncing.