Bodyweight Lunge with Standard Curl to Hammer

Setup

1. Stand with feet hip-width apart and step one foot back into a split stance.

2. Ensure both knees are at approximately 90-degree angles in the bottom position.

3. Maintain an upright torso throughout the movement.

Execution

1. Static Lunge: Lower your back knee toward the floor while keeping your front knee aligned with your ankle.

2. Arm Movement: Perform a standard palm-up curl as you lower into the lunge, followed by a hammer curl as you return to the starting position or vice versa, integrating the upper body work with the stationary leg hold.