Videos
Instructions
Proper Position
- Hold a dumbbell with both hands in a goblet position (vertically, with one end against your chest). Your elbows should point downward.
- Stand upright with your feet hip-width apart, core engaged, and back straight.
Movement
- Take a large step forward with one leg, keeping the dumbbell stable against your chest.
- Lower yourself by bending both knees until your front thigh is parallel to the floor and your back knee is close to the ground (about 90° at both knees).
- Ensure your front knee stays aligned with your ankle and does not go past your toes.
- Push through the heel of your front foot to return to the starting position.
- Alternate legs and repeat for the desired number of repetitions.
Breathing
- Inhale as you lower into the lunge.
- Exhale as you return to the standing position.
Tips
- Keep your torso upright and avoid leaning forward during the movement.
- Focus on engaging your quads and glutes to push back up.
- If you’re a beginner, start with a light weight or no weight to master the technique.
- Maintain a smooth and controlled pace to avoid jerky movements.
Loading...