Lunge + Kickback with Dumbbells

1. Start with your feet in a separated stance with one foot in front and the other foot behind ready to lunge backward. Hold one dumbbell in each hand and have them at your sides.
2. Bend both knees to go into a lunge position.
3. Push out of your front heel to then rise back up. Push onto that front foot to find your balance with no weight on the back foot.
4. Lift your back leg straight behind you to engage your glutes.
5. Lower the back leg back down to return to the starting position.
- Have a straight spine and engaged core to avoid any hunching. Do not look down at the ground; keep your gaze forward.
- As you bend both knees, keep your front knee facing forward and in line with your toes. You do not want your knee to go past your toes.
- You lunge onto the ball of your back foot with your knee facing straight downward. This should be parallel with your front leg.
- Your front knee should create a 90 degree angle during this lunge, and the back knee should be just above the floor.
- As you rise back up, push out of your front heel to engage your glute and balance.
- Specifically engage your glute to lift the back leg turn the kickback.