1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Hold the dumbbell with both hands close to your chest, positioning it vertically in front of you. Your elbows should be bent and resting against your sides.
2. Lunge Movement:
- Shift your weight onto your right leg.
- Step your left leg back and to the right at a diagonal angle, like a curtsey. Drop your left knee toward the ground while keeping your right knee bent and aligned over your right ankle. Your left foot should be behind your right foot, and your weight should be evenly distributed.
3. Lowering Your Body:
- Lower your body until your left knee is nearly touching the floor, maintaining an upright torso. Be sure that your right knee does not extend beyond your toes.
4. Returning to Start:
- Push through your right heel to return to the starting position, bringing your left leg forward and standing tall again.
5. Repetition:
- Repeat the movement for the desired number of repetitions (typically 10-15 on each leg).
6. Switch Legs:
- Complete the set on the left leg before switching to the right leg and repeating the movement.
Tips for Beginners:
- Focus on maintaining good posture throughout the exercise.
- Keep your core engaged to stabilize your body.
- Start with a light dumbbell to ensure proper form, gradually increasing weight as you become more comfortable with the movement.
