Lunge (Dumbbell)
Also called Dumbbell Lunge, DB Lunge
How to do it
Stand tall holding a dumbbell in each hand. Step one foot forward and lower until both knees are comfortably bent, keeping the front foot planted and knee tracking over the toes, then drive through that foot to return to standing. Complete the set and repeat on the other side, or alternate sides as prescribed.
Setup
A bell in each hand at the sides, chest tall. Step out far enough to keep the front shin near vertical.
Where you should feel it
Front-leg quad and glute, plus the hips resisting side-to-side wobble.
When to use it
The most scalable single-leg movement — easy to load, easy to bail. 10-12 per side for volume.