Men's Health Guide to Peak Conditioning

Add explosive power to your legs--
all you need is a set of dumbbells!

DUMBBELL LUNGES:
Start by standing upright with a dumbbell in each hand. Your arms should be fully extended at your sides, and your palms should be facing in. Your feet should be about hip-width apart, torso upright.

Step forward with your left leg farther than you would with a normal step. Your upper body should remain upright and slightly forward. Your left leg should be bent at a 90-degree angle; your knee shouldn’t be out beyond your toes. Your back leg should be bent at the knee. Your rear foot should remain in the same position--it’s okay if the heel is raised slightly, though.

Once you’ve done 10 to 12 reps, switch legs, or you can alternate feet if you prefer. Make sure you are comfortable moving through the full range of motion before you pick up the dumbbells.

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