1. Stand with your feet hip-width apart, arms by your sides.
2. Engage your core and maintain a straight back throughout the movement.
3. Step backward with one foot into a lunge position, dropping the back knee towards the ground. Ensure the front knee is above the ankle and does not extend past the toes.
4. As you enter the lunge, raise both arms in front of you at shoulder height, parallel to the ground.
5. Hold the lowest position briefly with your arms raised, keeping the tension in the legs and shoulders.
6. Push off the back foot to return to the starting position, simultaneously lowering your arms by your sides.
7. Repeat the movement, alternating legs with each rep.
Make sure to perform the exercise in a controlled manner and keep the weight primarily on the heel of the front foot during the lunge. The rear lunge emphasizes the quads and glutes, while the front raise primarily targets the deltoids and also involves the upper back muscles.
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