How does it work?

This move targets different parts of the shoulders, and also your glutes and quads.

How to do it?

  • Stand upright with a dumbbell in each hand and spread your feet about hip-width apart.
  • From the starting position, turn left with your right foot and lunge forward, dropping down through the back of your knee and thigh. Being careful not to let your left knee come ahead of your toe. 
  • Your left foot should be pointing out in front of you, with your left knee bent and your left foot firmly on the ground; you right heel may come up off the mat slightly, depending on how deep you have lunged.
  • Hold at the bottom of your lunge, then incline your chest forward at a 45-degree angle, engaging your centre and keeping your shoulder blades together and back flat.
  • Perform a front raise with right hand, straightening your right elbow bringing it shoulder level while keeping your left arm folded.
  • Bring your hand towards your chest, and fold at arms, keeping them parallel to the floor.

Try to put as much power as you can behind each raise, and stay low through your legs.

How many sets?

A set of 12 lunges on both sides.