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Alternating Forward Lunge With Hammer Curl

This Lunge Variation Shapes Your Booty and Sculpts Strong, Sexy Arms

If you want to tone your legs and glutes, lunges are an effective tool to have in your leg-day arsenal. Adding weights to this basic move makes it even more effective. You can hold a set of medium- to heavyweight dumbbells by your sides, or to tone your arms, try this variation.

  • Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
  • Step forward with the right foot as you bend the elbows in a hammer curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
  • Keep the weight in your heels as you push your right foot back to the starting position, straightening the arms.
  • Step forward with the left foot, perform a hammer curl, then step the foot back to the starting position.
  • This completes one rep.
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