Major Muscles Worked:

Legs, Biceps

Set Up:

1. Stand tall with your feet closer than hip width apart.
2. Feet should be parallel to each other.
3. Hold weights in each hand, elbows bent, palms facing your shoulders in front of your body.

The Movement:

1. Take a large step to the side.
   Larger than that. Yep. Even larger.
2. Make sure that both feel are parallel to each-other.
   The moving foot should not be pointed out in the direction of the movement.
3. Keep the stationary leg straight.
4. Push your hips back, and bend the knee of the moving leg.
   Go as far as you can; until you feel a good stretch on the inner thigh of the straight (stationary) leg.
5. As you’re lunging down to the side, straighten your arms, keeping your chest up, shoulders back, and with control, lower the weights towards the floor.
6. Press through the heel of the bent leg, to return to standing.
7. Curl the weights towards your shoulders to return to the starting position.

Make it Easier:

• Use lighter weights.

Make it Harder:

• Add heavier weight – but ensure that your core stability doesn’t get compromised.

Specific Cues:

• Review the Side Lunge exercise.
• Ensure that you aren’t swinging the weights for the bicep curl; try to keep your elbows glued to the side of your body..

See Also:

• Bicep Curls
• Side Lunges