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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 Curtsy Deficit Lunge

    Stand on a platform, dumbbells in both hands, 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 Quad Stomp

    Place your front foot on a low box and take a split stance. Put all of your weight on your front foot.
    Break at the knees and lower yourself until your calves touch your hamstrings.
    Push yourself back to the starting position.

  • Dumbbell Deficit Reverse Lunge

    Stand on a platform, dumbbells in both hands, 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.
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