Stand with dumbbells grasped to sides.

Lunge 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. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.

Muscles

Target

• Quadriceps

Synergists

• Gluteus Maximus
• Adductor Magnus
• Soleus

Dynamic Stabilizers

• Hamstrings
• Gastrocnemius

Stabilizers

• Erector Spinae
• Trapezius, Upper
• Trapezius, Lower
• Levator Scapulae
• Tibialis Anterior
• Gluteus Medius
• Gluteus Minimus