Single-Leg Movement

This benefits the posterior chain but also engages core and stabilizers since more balance is required. You do this every time you walk, run, or climb stairs. Try our two lunge options below.

Beginner: Reverse Lunge

Stand with feet hip width and hold a dumbbell in each hand. Shift weight slightly to right side and step left foot back, dropping into a low lunge with both knees bending to 90 degrees. Engage right glutes as you push off left foot to return to starting position. Do all reps on left side then repeat on the other side.

Advanced: Lateral Lunge

Start with feet together, holding a dumbbell in each hand. Shift weight to right foot and step to the side with left foot. Send hips back and bend left knee, while keeping right leg straight as you sink into a side lunge. Allow right hand to naturally slide to the front of body and left hand to slide behind torso. Press off left foot to return to starting position. Do all reps on that side, then repeat on the other side.