A loaded lunge variation that moves forward from repetition to repetition. They train the quadriceps, glutes, and hamstrings while developing unilateral strength, balance, and coordination.
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Step forward with your right foot, lowering your hips until both knees are bent at approximately 90-degree angles. Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
Push through the heel of your right foot to rise and bring your left foot forward, stepping into the next lunge.
Continue alternating legs for the desired number of repetitions or distance.
Maintain an upright torso throughout the movement, keeping your core engaged.
Keep your chest up and shoulders back to maintain proper posture.
Focus on a controlled descent to maximize muscle engagement.
Ensure your front knee does not extend past your toes to prevent strain on the knee joint.
Use a mirror to check form and alignment during the exercise.
Start with lighter weights to master form before progressing to heavier dumbbells.
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