• Stand w ith your feet together.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight
and a slight arch in the lower
back.
• Initiate the movement by
tightening your glutes and slowly
pivoting your leg from your hip.
Move your entire leg backward,
keeping your knee steady at a
90 degree angle.
• Slow ly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
• Slowly return to start position.
Quadriceps, glutes, hamstrings and
adductors
• Place feet in a position so that w hen
you lunge back, your front foot is
directly under your knee and your
back leg lines up under your hip.
• Keep your head and chest lifted, w ith
a slight arch in the lower back during
the movement.
• Do only one side to fatigue and then
switch to the other side.
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