The Dumbbell Lunge

This exercise works both the quadriceps and hip flexor muscle groups.

Position for the dumbbell lunge

1. With your feet at should width, pick up a pair of dumbbells.

2. Stand up straight with the dumbbells with your arms fully extended. Make sure your toes are pointed forward.

Execution of the dumbbell lunge

1. Lunge the right leg forward in a stepping motion to a position where your knee joint forms a 90 degree angle (roughly 3 feet). Your thigh should be parallel with the floor and your shin perpendicular to the floor. Your back knee should almost touch the floor.

2. Using the muscles of the right leg, tighten your contraction and return to the standing position.

3. Repeat with the left leg.