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  • Dumbbell Front Rack Curtsy Deficit Lunge

    Stand on a platform, dumbbells in front rack, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Dumbbell Goblet Curtsy Deficit Lunge

    Stand on a platform, dumbbell in goblet squat position, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.
    Stand on a platform, dumbbell in goblet squat position, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Stability Ball Goblet Wall Squat

    Place a stability ball against a wall at about hip height.
    Hold a dumbbell in a goblet position.
    Break at the hips and knees until you hit parallel or just below, then squat back up.

  • Dumbbell Stability Ball Wall Squat

    Place a stability ball against a wall at about hip height.
    Hold two dumbbells in each hand.
    Break at the hips and knees until you hit parallel or just below, then squat back up.
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