Lunge exercise. From "The New Rules of Lifting".

Muscle group: Legs

Steps

SETUP: Stand with your legs split, the top of your rear foot resting on a bench. (Again, start with your weaker leg, probably your left, in front.) Hold the dumbbells with straight arms, your palms facing your sides.

LOWERING: Lower your body until your front knee is bent about 90 degrees, while keeping your torso upright.

LIFTING: Rise back to the starting position. Do all your reps, then switch legs and repeat.

All exercises