Exercise Directory: Stationary Lunge with Bicep Curl

The lunge is a great exercise for developing your thighs and strengthening your hips. It's also known as the classic butt lifter. The split stance of this exercise also adds an additional balance challenge ... making your lower body work even harder so you don't tip over. The bicep curl works your arms ... focusing on your biceps.

NOTE: Make sure that you maintain your balance by taking a wider stance when you step forward. Also if you imagine most of your weight being pressed through your front heel, you will avoid forcing your knee forward and beyond your toes. Remember to keep your elbows locked to your sides.

STEP #1: Start by standing tall with your feet together ... holding a dumbbell in each hand ... allowing your arms to dangle straight down. 

STEP #2: Take a big step forward with your right foot. Most people try to place one foot in front of the other [as if they are stepping on a balance beam] ... but it is better to keep a little distance between your feet/stance.

Side View:

Front View:

STEP #3: Once you have established your stance and assured your balance, slowly bend both knees ... lowering your body straight down until both knees make 90 degree angles. Make sure your front knee stays in line with your ankle [do not allow your knee to go past your toes]. At the same time, lift the dumbbells by bending your elbows ... keeping those elbows glued to your sides.

STEP #4: Push down through your front heel as you slowly stand back up. As you stand back up, slowly lower the dumbbells to starting position.

STEP #5: Repeat an equal number of repetitions on your left leg.