Action:
- Standing with a dumbbell in each hand, feet 8 inches apart and your toes pointing straight ahead, step about 2-3 feet forward with your left leg. You can also do lunges without a dumbbell.
- Lower your body until your right knee is about 3 to 4 inches from the ground.
- Step back with your left leg and return to your starting position, then repeat.
- This exercise should be done slowly and completely in about three to five seconds.

Alternatives:
- Begin each repetition by leading with the same foot until the set is finished. For the next set of repetitions, begin by leading with the other foot.
- Alternate lead foot throughout the set.

Tips:
- Your torso should be erect with a good arch in your back. Keep your back and abdominal muscles tensed throughout.
- For the leg you step with, the knee should stay directly above the ankle.
- As a beginner, you might want to allow only a slight knee drop and/or use no dumbbells.