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  • 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 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 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 Forward Lunge

    Stand tall, holding dumbbells by your sides, feet hip-width apart.
    Step forward with one leg, lowering until both knees form 90° angles.
    Push through front foot, return to start, and switch legs.
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