Forward Lunge with Dumbbell Press
Stand with your feet six inches apart from each other, holding dumbbells at a 90 degree angle at the elbow, above your shoulders.
Step forward with one leg and lower your body to 90 degrees at both knees. Donít step out too far. There should be 2 to 2.5 feet between your feet. Keep your weight on your heels. Donít allow your knees to cross the plane of your toes. At the same time, lower the dumbbells down to the sides of the front foot, creating a flat back and keeping your core strong. Push off with the front foot and return to the starting position. Try doing 2 sets with 10-12 repetitions.
Donít let your knees go in or out during the movement Ė keep them facing forward. If they do, you should stop the exercise and build more leg strength before repeating exercise.Muscles Worked: Quads, Glutes, Shoulders
to read about selecting the proper amount of weight.