Weighted Forward Lunge

1. Begin by standing straight with feet shoulder-width apart. Hold a weight plate with both hands against your chest.

2. Step forward with one leg, bending at the knee to lower your body until the rear knee nearly touches the ground. The front thigh should be parallel to the ground.

3. Ensure that the front knee is aligned with the ankle and does not jut over the toes.

4. Maintain an upright posture with a straight back throughout the movement.

5. Hold the lunge position briefly to deepen the stretch in the hip flexors while keeping the abdominal muscles engaged to support your spine.

6. Press firmly through the heel of the front foot to stand back up and return to the starting position.

7. Repeat the movement with the opposite leg for one repetition.

8. Continue alternating legs for the desired number of repetitions.

Tips: Engage your core throughout the exercise to help maintain balance and stability. Choose a weight that allows you to perform the exercise with good form throughout the set. Ensure the weight is securely held at chest level to prevent strain on the arms and maintain focus on the lower body muscles. Breathe in as you lower into the lunge and exhale as you rise back up.

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