Classification
| Type | auxiliary |
| Mechanics | compound |
| Direction | push |
| Equipment | dumbbell |
| Additional Equipment | - |
Instructions
Preparation
Stand upright and hold dumbbell in front of thighs. Keep arms straight.Execution
Lunge sideward with one leg. Simultaneously flex knee to lower body until knee active leg is above toetips. Extend knee to return to starting position. Repeat. Continue with opposite side.Variations / Comments
Exercise can also be done alternating.
Starting Position 
Ending Position Muscles
| Target | Quadriceps |
| Synergist | Hip Adductors | Glutaeus Maximus | Soleus |
| Stabilizers | Hamstrings | Gastrocnemius | Trapezius, Upper | Trapezius, Lower | Erector Spinae | Obliques |
Front
Rear
