Alternating Lateral Lunge to Dumbbell Bicep Curl

Setup

Stand with feet hip-width apart, holding a single dumbbell with both hands at chest level (goblet position).

Execution

1. Lateral Lunge: Take a wide step to one side and push your hips back, keeping the stationary leg straight while bending the moving leg. Ensure your chest stays up and core is engaged.

2. Knee Drive: Push off your foot to return to the starting position and immediately drive that same knee up towards your chest into a high-knee position.

3. Repeat: Perform the desired number of repetitions on one side before switching to the other, or alternate sides as preferred. Maintain controlled movement throughout the transition from lunge to drive.