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  • Dumbbell Swing Lunge

    Stand with your feet shoulder-width. Dumbbells at your side.
    Step forward with your right foot and bend both knees to lower your body until your right thigh is parallel to the ground.
    Push off your right foot to return to the starting position.
    Step back with the same leg until the back knee taps the floor.

  • Dumbbell Deficit Reverse Lunge

    Stand on a platform, dumbbells in both hands, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start, keeping bar stable throughout.

  • Dumbbell Front Rack Deficit Reverse Lunge

    Stand on a platform, dumbbells in front rack position, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start

  • Dumbbell Goblet Deficit Reverse Lunge

    Stand on a platform, dumbbell in a goblet position, feet hip-width apart.
    Step back, lowering knee toward floor, keeping chest upright and core engaged.
    Push through front foot, return to start.
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