Dumbbell Seesaw Lunge

How to Left-Leg Seesaw Lunge

Primary Muscles: Legs

Exercise Families: Lunge

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Hold weights in each hand, shoulders blades pulled back, spine, and head in good posture. Position the feet hip-width apart, toes pointing straight ahead. This is your starting position.

2. Lunge forward with your left leg. Sink your hips back and down as your left foot strikes the ground. Tighten your glutes and simultaneously push through your left hip to spring backward into a reverse lunge.

3. Continue the seesaw-like movement pattern moving back and forth for the specified amount of time. Be sure to keep your front knee behind your front foot as you descend into the forward and reverse lunge positions.

4. You should feel this working your glutes, quads, and hamstrings. 

Alternative Exercises:

Bodyweight Seesaw Lunge • Rebound Lunge

How to Right-Leg Seesaw Lunge

Primary Muscles: Legs

Exercise Families: Lunge

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Hold weights in each hand, shoulders blades pulled back, spine, and head in good posture. Position the feet hip-width apart, toes pointing straight ahead. This is your starting position.

2. Lunge forward with your right leg. Sink your hips back and down as your right foot strikes the ground. Tighten your glutes and simultaneously push through your right hip to spring backward into a reverse lunge.

3. Continue the seesaw-like movement pattern moving back and forth for the specified amount of time. Be sure to keep your front knee behind your front foot as you descend into the forward and reverse lunge positions.

4. You should feel this working your glutes, quads, and hamstrings. 

Alternative Exercises:

Rotation Lunge • Lateral Lunge