The exercise alternating lunge with bar primarily works the muscles Quadriceps, Glutes and secondarily works the muscles Hamstrings, Oblique abdominals.

Proper position Stand upright, hold a dumbbell in each hand in a neutral position. Place your feet hip-width apart, your back straight. Place the bar at the nape of your neck. Movement Take a big step back with your left foot while bending both legs. Push on the right heel to return to the initial position. Breathing Inhale into the flexion. Expires in the expansion.

Proper position Stand upright, hold a dumbbell in each hand in a neutral position. Place your feet hip-width apart, your back straight. Place the bar at the nape of your neck. Movement Take a big step back with your left foot while bending both legs. Push on the right heel to return to the initial position. Breathing Inhale into the flexion. Expires in the expansion.

The exercise variants are: dumbbell lunges, lunges, front lunge on smith machine with step, back lunge on smith machine with step, landmine curtsy lunge to knee drive, barbell side split squat, step back onto step with dumbbell, dumbbell goblet front lunge, single-arm dumbbell overhead lunge, dumbbell overhead walking lunge, dumbbell front rack walking lunge.

The exercise variants are: dumbbell lunges, lunges, front lunge on smith machine with step, back lunge on smith machine with step, landmine curtsy lunge to knee drive, barbell side split squat, step back onto step with dumbbell, dumbbell goblet front lunge, single-arm dumbbell overhead lunge, dumbbell overhead walking lunge, dumbbell front rack walking lunge.