A sideways lunge that builds leg strength in the direction most workouts skip. It helps with balance, sports and quick changes of direction.
Stand with feet together and a dumbbell in each hand at your sides. Take a step to the side, push your hips back and bend that knee while the other leg stays straight. Let the dumbbells hang beside your bent leg. Push off the bent leg to return to standing. Do all reps on one side, then switch.
Keep both feet pointing forward and flat on the floor. Sit your hips back as if reaching for a chair.
Your largest muscle, forming most of your buttocks. It drives your hips forward to stand up, climb stairs, run and jump, and it takes strain off your lower back when you lift.
The group of muscles on the inside of your thigh. They pull your legs together and steady your hips during squats, lunges and side-to-side movements.
The four muscles on the front of your thigh. They straighten your knee and power squats, stairs, getting out of a chair and every step you take.
A short handheld bar with a weight on each end. Fixed sets on a rack and adjustable sets both count.
Strength: Builds muscle and strength with controlled, resisted movement.
Intermediate: Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.
Unilateral (Non-Alternating): Each rep works one side of the body continuously without switching sides. You'll complete all reps on one side before moving to the other.
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