Max Body Dev Keeping the left leg straight squat back and to the right. Lower the hips through a full comfortable range of motion. The right knee can drift slightly forward of the right foot, be kept in line directly above the right foot, or be lined up slightly behind the right foot, depending upon what's most comfortable to the athlete. The back should remain arched and the head should stay up through performance of the exercise. Return to the starting position and then repeat in the opposite direction until the desired number of repetitions has been completed. Common Errors Allowing the back to round rather than maintaining an arched-back position during performance of the exercise. Not lowering the hips through the full comfortable range of motion. Allowing the knee of the leg that's supposed to remain straight to bend.Ê For example, when lowering to the right the right knee should bend but the left knee should remain fully extended. Dumbbell Lunge Instructions Grasp a dumbbell in each hand with the arms fully extended. Assume a shoulder-width stance. Keeping the left leg stationary, step out directly forward through an exaggerated range of motion with the right leg. At the forward position the right knee should be over or slightly forward of the right foot, the left leg should be bent with the left knee just off the floor, and the back should be arched with the head up. Return to the starting position with the right leg and repeat the movement with the left leg. Make sure to return to the starting position in one aggressive step; don't take more than one step to return to the starting position.