This dynamic multi-joint exercise targets the lower body, while increasing hip mobility and core stability.
Hold a dumbbell in each hand, with arms fully extended. Push your chest out and take a large step to the side, pushing your hips back and bending the knee of the lead leg. Keep your trailing leg as straight as possible.
As you lunge, bend forward at the hips and reach the dumbbells on both sides of your lead leg, making sure to keep your lower back from rounding. Bend your opposite knee, shifting the weight onto both legs while reaching the dumbbells straight down in front of you.
Straighten your former lead leg, shifting your weight to the opposite side while lunging, placing the dumbbells on both side of that leg. Push off your lead leg, bringing your feet together and returning to the starting position.
Keep a slight forward lean at the hips throughout the lunge and squat positions.
Make sure the bulk of your weight is centered on your heels.