Exos | Formerly Core Performance

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Core Knowledge


Forward Lunge - Dumbbell

Starting Position

  • Standing holding dumbbells


  • Step forward and lower hips to the floor by bending the front knee without letting the back leg touch the ground
  • Return to the starting position by pushing back with the front leg
  • Alternate legs and repeat for the prescribed number of repetitions

Coaching Keys

  • Do not let the front knee slide forward over the toes
  • Do not let front knee collapse to the inside
  • Keep chest up
  • Keep glute in back leg contracted (tight)

You Should Feel It

  • Working the glutes, hamstrings, and quads

Tags: Strength, Glutes, Hamstrings, Quadriceps, Dumbbells