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  • Dumbbell Alternating Reverse Lunge

    Hold two dumbbells by your side.
    Take a big step backwards with your left leg, lowering your body until your left thigh is parallel to the ground and your right knee is bent at a 90-degree angle.
    Push back up and switch legs, alternating each rep.

  • Dumbbell Alternating Lateral Lunge

    Hold one dumbbell with one or both hands, feet hip-width apart.
    Step out to one side, bending the knee.
    Push off, return to center, then switch sides.

  • Dumbbell Goblet Alternating Curtsy Lunge

    Hold a dumbbell at your chest, feet hip-width apart.
    Step one leg diagonally back into a lunge.
    Alternate legs, keeping your chest up and core engaged.

  • Dumbbell Swing Lunge

    Stand with your feet shoulder-width. Dumbbells at your side.
    Step forward with your right foot and bend both knees to lower your body until your right thigh is parallel to the ground.
    Push off your right foot to return to the starting position.
    Step back with the same leg until the back knee taps the floor.
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