DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Hold a dumbbell in each hand at your sides, stand tall with feet hip-width, chest up, abs braced, eyes forward.
- 02
Inhale and step one leg forward a large stride (about one leg length); plant the whole front foot, the rear heel lifts so the back foot rests on the ball.
- 03
Bend both knees and drop straight down: front shin roughly vertical with the knee tracking over the toes, rear knee close to but not hitting the floor; torso upright, dumbbells hanging at the sides.
- 04
Exhale and drive through the front heel to push back to the starting stance, bringing the front leg back.
- 05
Repeat with the other leg, or finish all reps on one side before switching as prescribed; get stable before each stride.
Common mistakes
- Stride too short, so the front knee travels far past the toes.
- Torso leaning forward or wobbling sideways, dumbbells swinging.
- Front knee caving inward.
- Bouncing off the rear leg on the return instead of driving with the front foot.
- Rear knee banging on the floor.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- Instead of this exercise, doReverse Lunge
When it applies: Use when stepping forward bothers the knees or at home without weights; stepping back is easier to control. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.