Dumbbell Single-Arm Split Elevated Foot Rear Press Lunge

Setup

Place your rear foot on an elevated surface like a bench or box behind you. Hold a single dumbbell in the hand opposite to the front leg (or same side for a challenge) at shoulder height in a rack position.

Movement

1. The Squat: Inhale and lower your hips toward the floor by bending the front knee. Ensure the front knee stays aligned with your ankle and does not collapse inward.

2. The Drive: As you push through your front heel to return to the starting position, drive the dumbbell straight up overhead by extending your arm.

3. Return: Control the descent of the weight back to the rack position as you initiate the next rep.