Lateral Front Rack Lunge

Setup

• Stand upright with feet hip-width apart holding a dumbbell in each hand, positioned at shoulder height in a front rack position (resting on the shoulders or held just above).

Movement

• Step Out: Take a long step to the side with one leg, landing with the foot flat.

• Squat Down: As you land, push your hips back and bend the knee of the leading leg while keeping the opposite leg straight.

• Maintain Form: Keep your chest proud, spine neutral, and your feet facing forward throughout the movement.

• Return: Push off the ground with the leading foot to return to the starting upright position.

• Repeat: Perform the desired number of repetitions on one side before switching to the other, or alternate sides each rep.