PowerwhenUneedit

Dumbbell Lunges (Step-Ups)

Your feet should be pointing forward and positioned at least hip-width apart. Pick up a pair of dumbbells, being extremely cautious not to strain your back.

The Exercise: Step one foot forward, about the same length as your quadriceps (from your hip to your knee) either on the floor or on a bench in front of you. (For example, if you step forward with your left leg, your left knee should be directly over your left ankle. Your right knee should be directly under your right hip, and your right thigh should be perpendicular to the floor.) When coming back to the starting position, focus on straightening the knee and the hip. The front leg is the primary mover, while the back leg is used only for balance.

Caution: Don't let the knee travel over the toes because this can place extreme tension on the tendons of the knee.